10-Minute Bicep Workout For Women At Any Age

Use my 10 minute bicep workout for women to get toned arms that look great while keeping you healthy and strong!

Who doesn’t want sculpted, sexy arms? If you feel like you’re fighting flabby arms or don’t like to show off your arms with tank tops, keep reading! I created this 10 minute workout for you, because it’s time to start strength training those biceps!

It’s a common fitness myth among women that if you lift, you’re going to bulk up. But honestly, that is just not the case! If you want to be toned, sleek arms on the other hand, then you SHOULD be lifting weights. The sooner you start incorporating strength training of any kind into your workout, the better.

As you age, you start to lose muscle, which can also slow down your metabolism. Strength training will help build muscle, and speed your metabolism back up! It will also help you feel stronger and more confident as you age.

Ready to get started with by bicep exercises? You only need 10 minutes and the instructions below!

10 Minute Bicep Workout Instructions

The below biceps exercises are designed specifically for women to strengthen not only their biceps but also their triceps, shoulders, and a little chest too!

When you train the biceps, you also need to train the triceps since they are opposing muscle groups. This helps prevent injury and creates good muscular balance as well.

Equipment:

• A set of dumbbells
• A timer

Instructions:

• Set a timer for ten minutes
• Do 10-12 reps of each exercise below, then take a 1-minute rest after you complete them all. Begin again from the top.
• Stop working when the timer goes off!
• Do this workout twice a week, combined with cardio workouts, to start seeing stronger, more toned arms.

1. Bicep Curl

The bicep curl exercise directly target and isolate the biceps, enhancing muscle size and strength.

Here’s how to do bicep curls:

1. To do bicep curls, stand with feet hip-width apart. Start by holding the dumbbells down next to the sides of your legs with arms fully extended, a slight bend in the elbow, and palms facing forward.
2. Bend your elbows and curl your dumbbells up to your shoulders, make sure your bicep curl all the way to the top.
3. Lower the weights back down making sure to straighten your arms until they are next to your legs where you started.

2. Hammer Curl

Hammer curls emphasize the brachialis muscle, increasing the overall thickness of the upper arm.

Here’s how to do a hammer curl:

1. Stand with feet hip width apart with core engaged, weights resting at sides with palms facing in.
2. Curl the dumbbells up, thumbs on top, until they reach shoulders. Lower to start position with control.

3. Push-Up Punch

Doing push-up punches will engage the biceps along with the chest and shoulders, improving functional strength and stability.

Here’s how to do a push-up punch:

1. Begin in a plank position with your shoulders over your wrists, your feet together, and your body in a straight line. Position your feet hip width apart or slightly narrower.
2. Keeping your body straight, bend your arms to lower your body toward the floor.
3. Straighten your arms to push your body back up into plank position as you punch your right arm forward.  Return your hand to the floor, lower back to the bottom of your push-up and repeat punching with left arm.

4. Tricep Overhead Extension

While primarily targeting the triceps, overhead extensions also engage the biceps for stabilization, enhancing arm endurance.

Here’s how to do tricep overhead extensions:

1. Stand with feet hip-width apart holding dumbells straight overhead and keeping your spine long and abs tight.
2. Bend elbows lowering dumbbells behind the base of the head. Keep your elbows hugging in towards your head and pointing forward. Then extend your arms long returning to your starting position working the triceps.

5. Tricep Dips

Tricep dips primarily work the triceps but also engage the biceps and forearms for stabilization, improving overall upper arm strength.

Here’s how to do tricep dips:

1. Start seated with knees bent and feet on the floor. Place hands behind you, directly under the shoulders, with finger facing your hips. Lift hips to a hover.
2. Bend elbow straight back and use your triceps to press back up.

This is one of the most challenging but best bicep exercises because it uses your own bodyweight to sculpt your upper body.

Beginner’s Tips For Using Dumbbells

Most of the moves in this 10-minute bicep workouts for women will require dumbbells. If you’re not currently using weights, here are some basics on arm workouts with dumbbells.

1. Use the Right Amount of Weight

Many biceps workouts for women say to use light weights to avoid “bulking up.” But here’s the truth: it would be pretty hard for you to bulk up unless you were eating massive amounts of protein and are lifting weights 24/7.

The best biceps workout for women uses resistance to help your bicep muscles grow!

Now, what constitutes a “heavy” weight for you? Everyone is a little different. Start out with 8 pounds; if that is doable, go to 10, 12, etc.

If you’re struggling to decide, check out the guide I wrote on when to increase your weights!

2. Focus on Form

When you’re lifting weights, you want to go heavy enough that you’re working hard. But this doesn’t mean you should sacrifice on form.

Focusing on the correct form for your bicep exercises will help make sure you’re building muscle without causing injury.

From the starting position to the end, move with concentration. When you hold a dumbbell always slowly lower it as you think of activating your bicep muscle and upper arm.

If you have to go a little slower, that’s fine! You want to have control over your movements when you’re lifting dumbbells even if they feel light.

You’ll see better results if you go slow and controlled than you would if you’re trying to go super fast and sacrificing form. Connect the mind to the muscle; slow and steady is just fine!

3. Add in Weekly Cardio Workouts

I think this is one of the best bicep workouts for women routine you can do, but we have to talk cardio, too. If you’re toning your bicep muscles but still have some fat to lose tbicep curhat’s covering it up, you’re not going to be able to see those gorgeous muscles.

Make sure you’re still getting in your weekly cardiovascular workouts in addition to other workouts like HIIT, biking, or boot camp-style workouts to keep burning fat and keep your muscles guessing!