Biceps Routine for Women at Home

Your biceps and triceps muscles make up the front and back of the upper arm, respectively. As the largest muscle groups in your arm, these muscles are responsible for a significant amount of strength and lifting power in your arms. In addition to improving your functional capabilities, at-home biceps and triceps exercises can improve the way you look in a tank top or sleeveless shirt, eliminating that underarm jiggle women wish to avoid. Don't forget to warm up and then stretch for at least five minutes before beginning your exercise routine.


Seated Row

The seated row exercise helps to work your back and biceps. Start by taking a resistance band and wrapping it over the balls of your feet and grabbing each end of the band. Keep your back straight as you tuck your elbows in toward your body and pull your elbows back as your hands move closer to your torso. When you have stretched as far as possible, hold the position for three seconds, then release the stretch. Repeat the exercise eight to 10 times. Rest and then perform two additional sets.

Biceps Curl Using Resistance Bands



This biceps exercise requires a resistance bands. Choose first a strong and flexible resistance bands to support your biceps exercises, then we can start with the exercise. Bodylastic is the leading brand of resistance bands you can choose for this exercise.

Do this steps :

Standing in straight position, then open your legs to your shoulders wide.
Step on the middle of the resistance bands, and hold both of the handles with both hands. Palms up, and upper arms besides your body.
Bend both your elbow while pull the resistance bands to your shoulders. Don't forget to exhale!
Put down your arms to the beginning position, and inhale.
Repeat this exercise for 3 sets.