Biceps workout #girlgains

Today I would like to share some of my favourite exercises to strengthen your biceps. It’s not for girls only, but I would really like to show that: first of all, girls can lift weights. The weights are not just for the guys only and girls shouldn’t restrict themselves for the 1kg mini dumbbells. We can be strong, not strong for a girl – and beautiful at the same time. No, being strong doesn’t make us look manly – just look at Nikki Blackketter or Michelle Lewin, they are strong and feminine and sexy as hell at the same time!


Anyhow, for the exercises, I think the easiest way to explain is to show in a video:

I like to use a variety of equipments, barbell, dumbbell and cable most of the times. I don’t really use the machines though, because I usually feel like they are designed for guys, or at least for taller, bigger people and I cannot really use them comfortably. The exercises shown in the video:

  • Barbell biceps curls
  • Alternating dumbbell curls
  • Preacher curls
  • Seated isolating dumbbell curls
  • Cable bar biceps curls

Also, I usually train biceps along with another muscle group, usually back or shoulders, since it’s a relatively small muscle, so training it leaves me more time and energy for training another one.

Have a great workout, guys and girls! 😉


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