How to Build Female Biceps: Best Workouts & Diet Tips

Download Article

ACE-certified personal trainer Monica Morris explains the best exercises for women to get toned biceps

Co-authored by Monica Morris and Jennifer Vasquez, BA, MA

Last Updated: August 4, 2026 Fact Checked

Download Article

• Best Bicep Exercises
|
• Developing Even Biceps
|
• Diet
|
• Can a girl have biceps?
|
• How big are girls' biceps?
|
• Video
|
• Tips

|Show more |Show less

Killer biceps not only look great on women but can be empowering. Building your arm muscles may even make you feel like a strong female superhero. If you want to tone and sculpt this area, this guide can help! We partnered with fitness experts to share the best bicep exercises for women. We also give tips on developing these muscles evenly, share nutrition advice, and more!

How can women get toned biceps?

ACE-certified personal trainer Monica Morris says that doing higher repetitions with lower weights can help women develop toned, but not overdeveloped, biceps. Good exercises for biceps include bicep cable curls, triceps cable pressdowns, hammer curls, lateral raises, military presses, upright rows, and dips.

Steps

Section 1 of 5:

Bicep Exercises for Women

Download Article

1. 
   1
   Bicep Curls Bicep curls are one of the most popular biceps exercises, and they can be done with dumbbells or a barbell. To do them properly, physical therapist Joel Giffin, PT, DPT, CHT, says to start off by standing or sitting and “pinch your shoulder blades together.” Keep your elbows supported by your sides and have your palms up, he continues. Then, he explains, curl the weights toward you, going up and down in a nicely controlled way.

   • Goal: Go for 60 seconds or do 12 reps
   • Morris says that bicep dumbbell curls are a great way to build your biceps.
   • One of the best practices Morris shares is to “isolate and move slowly through the concentric and eccentric phases of the movement.” She adds that this helps to prevent injury and ensures the muscle develops a good shape.

   Meet the wikiHow Experts

   Monica Morris is an ACE-certified personal trainer who has over 15 years of fitness training experience.

   Tamika Tucker is a fitness and lifestyle coach & bodybuilder who specializes in muscle building and strength training.

   Joel Giffin, PT, DPT, CHT, is a physical therapist who specializes in rehabilitation of the hand and upper extremities.

   Alex Jamal is a strength and conditioning coach who customizes fitness training programs for men and women.

   Laura Flinn is a NASM-certified personal trainer who has expertise in muscle growth, strength training, and more.
2. 
   2
   Lying Dumbbell Curls Lying dumbbell curls are like a deep stretch for your bicep muscles. Choose dumbbells that are lighter than what you normally use. Lie flat on a bench, and have your arms straight out by your sides, holding your weights with palms facing up. Curl the dumbbells toward your shoulders, squeeze your biceps, then bring your arms back to the starting position.

   • Goal: Do 3 sets of 8-12 reps
   Advertisement
3. 
   3
   Pullups Pullups are an effective way to strengthen weak arms, says gymnastics instructor Tanya Berenson. Stand underneath a pull-up bar with feet hip-width apart. Grab the bar with an underhand grip (palms facing you), and keep your hands shoulder-width apart. Start pulling your body up until your chin is above the bar or as high as you can comfortably go.

   • Goal: Do 3-5 sets of 2-8 reps
   • Berenson suggests buying a bar that you can hang over a door, that has suction cups that stick to a wall, or one that you can drill into a wall. Once you have a bar, she continues, start using it to pull your body weight.
   • You can also build a pullup bar.
4. 4
   Military Press Morris suggests the military press as a great way to tone your biceps. Set a barbell on a rack at just below shoulder height. Stand with your feet shoulder-width apart and grab the barbell with an overhand grip, with your hands also shoulder-width apart. Lift the bar off the rack and take two steps back, then brace as you push the bar up over your head. Extend your arms fully, then slowly lower the bar back to your chest.

   • Goal: Do 3–4 sets of 8–12 reps
5. 5
   Single-Sided Dumbbell Triceps Press Morris suggests doing this exercise on a bench to build your biceps. Hold a dumbbell in one hand, then lift your arm over your head, keeping your elbow slightly bent. Bend your elbow to slowly curl the dumbbell behind your neck, then slowly raise it back up. Don’t lock your elbow at the top of the move, and repeat.

   • Goal: Do 3–4 sets of 8–15 reps on each side
6. 
   6
   Cable Curls Cable curls are done with a weight stack and pulley system. A bonus is that they don’t cause a lot of joint strain compared to other biceps exercises. Attach a straight bar to the low pulley cable and pick the weight you want to use on the stack. Face the cable machine with legs shoulder-width apart. Using an underhand grip, grab the rope extension and bring it towards you. Squeeze your biceps when you get to the top, then lower your hands back down.

   • Morris recommends bicep cable curls as one of the best exercises women can do to build their biceps.
   • Goal: Do 3-4 sets of 10-12 reps
7. 7
   Cable Pushdown Morris suggests a triceps cable pushdown to develop your arms. Set the cable machine so the attachment is above your head. Face the machine with your feet shoulder-width apart, brace your core, and grab the cables. Keeping your shoulders back and down, press the handles down until your arms are at your sides, then slowly lift the handles back up to about your mid-chest.

   • Variation: Morris also recommends a reverse-grip cable press for biceps. Grab the bar with a palms-up grip, about shoulder-width apart or a little narrower. Keep your elbows close to your sides and press the cable down to the floor, then slowly lift it back up.
   • Goal: Do 3–5 sets of 4–6 reps
8. 
   8
   Hammer Curls The hammer curl works your biceps as well as your forearms, explains strength and conditioning coach Alex Jamal. Stand straight, keeping your core firm and knees slightly bent. Grab your dumbbells and place your arms straight by your sides with palms facing each other. Then, begin lifting both dumbbells. Bring the weights to your shoulders, then lower them slowly back down.

   • This is another exercise that Morris recommends for toning your biceps.
   • Goal: Go for 60 seconds or do 12 reps
9. 
   9
   Goblet Curls Goblet curls zone in on the biceps brachii for elbow flexing, the brachialis (front upper-arm), and the brachioradialis (muscle that runs from the upper arm to the forearm). Stand with feet hip-width apart, and hold one dumbbell vertically with both hands on the head. Face your palms up, and tuck your elbows at your sides. Curl the weight towards you, then lower it back down.

   • Goal: Do 3–4 sets of 8-15 reps
10. 10
    Lateral Raises Morris also recommends lateral raises for building your biceps. To do a lateral raise, hold a dumbbell in each hand with your arms at your sides and your feet a little more than hip-width apart. Brace your core and pull your shoulders down and back, then exhale as you lift the dumbbells out to your sides. As your arms reach your chest level, rotate your palms so they’re facing outward. Bring your arms slowly back down to your sides and repeat.

    • Goal: Do 3–4 sets of 10–15 reps
11. 
    11
    EZ Bar Preacher Curls EZ bar preacher curls isolate your biceps without putting too much strain on your wrists. Put the desired weight on your bar and place it on the rack. Sit on the preacher bench, and position your arms so they rest comfortably against the padding. With palms facing up and hands shoulder-width apart, grab the EZ bar. Lift the bar off the rack, bringing it up until your forearms are at a right angle to the floor. Squeeze your biceps before bringing your arms back down.

    • Goal: Do 3-4 sets of 8-12 reps
12. 12
    Upright Rows Morris also suggests upright rows for toning your biceps. To do an upright row, stand with your feet shoulder-width apart and hold a barbell with an overhand grip in front of your thighs. Stand up tall and lift the bar straight up, keeping it close to your chest, with your elbows above your wrists. Slowly lower the bar back down, and repeat.

    • Goal: Do 3–4 sets of 8–15 reps
13. 
    13
    Bent-Over Rows In addition to targeting your biceps, bent-over rows also work your lats and rhomboids. To do them, professional personal trainer Nevrize Aydogan says to “Bend your knees slightly and bend over the bar (or dumbbells) with your back straight. Grasp the bar with a wide overhand grip. Pull the bar to the upper waist, then return until your arms are extended and your shoulders are stretched downward. Repeat.”

    • Goal: Do 3-4 sets of 8-12 reps
14. 
    14
    Wide-Grip Biceps Curls A wide-grip biceps curl lets you work out the inside of your biceps. Hold a dumbbell in each hand, standing with legs shoulder-width apart. Have your arms wide at your sides with palms facing up and your elbows toward your ribs. Bend at the elbows and lift your weights to your shoulders. Then, lower them to return to the starting position.

    • Goal: Do 3-4 sets of 10-15 reps
15. 
    15
    Concentration Curls Concentration curls really activate your bicep muscles, and you may even feel the burn as you do the workout. This exercise is done one arm at a time. Sit on a bench or couch, and plant your feet wider than hip-width on the ground. Starting with the right arm, grab your dumbbell and place your elbow on your thigh with your arm extended down and palms facing up. Then, curl the weight up until you reach your right shoulder. Gradually lower the dumbbell back down. Repeat the same steps for your left arm.

    • Goal: Go for 60 seconds or do 12 reps
    • Learn more about bicep curl exercises with our handy guide!
16. 16
    Dips Morris recommends dips for working out your biceps. Sit on a sturdy chair or bench with your feet flat on the floor. Place your hands on the chair beside your hips with your fingers holding the front of the seat. Slide off of the chair and slowly lower yourself until your elbows are at a 90° angle, then slowly push back up to your starting position.

    • Goal: Do 1–2 sets of 10–15 reps
Advertisement

Section 2 of 5:

How to Develop Even Biceps

Download Article

1. 
   1
   Maintain proper form during workouts. If you’re worried about bicep muscles in one arm looking bigger than the other, make sure to do the right exercises the right way. Learn the exercises first before trying them yourself, and lower the weight or number of reps if you need to at first. When you’re lifting weights, make sure to have good posture and move through the full range of motion.

   • Practice bicep exercises without weights first to make sure you have the motions down. Doing this in front of a mirror can help you see if your form is correct.
2. 
   2
   Work out your weaker side. Since we all have a dominant side, it’s normal to have muscle imbalances. For instance, you may use your right arm more often, so the muscles there may be more developed. If one arm is stronger than the other, focus on the weaker side by doing a few extra sets or reps. Do this consistently until you feel the muscles on your weaker side more or less closely match those on your stronger side.
Advertisement

Section 3 of 5:

Diet for Building Biceps

Download Article

1. 
   Eat foods rich in protein. According to fitness and lifestyle coach & bodybuilder Tamika Tucker, to build muscle through your diet, women need to eat in a healthy calorie surplus by “incorporating more proteins and carbs and less fats.” NASM-certified personal trainer Laura Flinn says lean protein that can help build muscle overall includes things like “chicken, turkey, eggs, lean beef, fish, whey protein powder, and Greek yogurt.”

   • Flinn also recommends complex carbs, like sweet potato, brown rice, vegetables, and fruits. She also mentions consuming avocados, nuts, and olive oil to incorporate healthy fats into your diet.

Section 4 of 5:

Can a girl have biceps?

Download Article

1. 
   Yes, girls can have strong biceps! Both men and women are born with biceps, and women can develop these muscles, too, without having to worry about bulking up too much. Fitness trainer Laila Ajani explains that women can build their upper body and still look feminine. She says, biologically, women’s bodies don’t put on the same type of muscle mass that men’s bodies do. This means you can achieve toned and sculpted biceps that fit your physique.

   • If you do want to build bigger biceps as a woman, Tucker makes it clear that women can build muscle naturally without resorting to performance-enhancing drugs. She says it’s very possible through nutrition and strength training.
Advertisement

Section 5 of 5:

How big are girls' biceps?

Download Article

1. 
   A woman’s average bicep size is between 12-13 in (30-33 cm). This can range by age and whether or not the person works out. When it comes to an ideal upper arm size, Morris explains that it depends on a person's size and height. If you’re interested in measuring your biceps, Morris says to flex your bicep to contract the muscle. “Squeeze your fist, and bring your elbow up with your arm in at a 90° angle,” she says. Then, she continues, measure the largest part of your bicep. You can do this with a measuring tape.

Expert Q&A

Search

Add New Question

Ask a Question

200 characters left

Include your email address to get a message when this question is answered.

Submit

Advertisement

Tips

• Morris says to use fewer repetitions and heavier weights if you’re just starting to build muscle. Once your biceps are the size you want them to be, switch to higher repetitions with lighter weights.
  Thanks

  Helpful 0 Not Helpful 0

Submit a Tip

All tip submissions are carefully reviewed before being published

Name

Please provide your name and last initial

Submit

Thanks for submitting a tip for review!

Advertisement

Video