Hand training for girls

Who Said Bicep Curls Are Only For Guys? Find out why every girl should train her biceps and triceps for strong and beautiful arms!

Author: Dana Tappan

Moderately sculpted arms with delightful contours – the perfect accessory for your dream figure. With their help, you will be irresistible whether you wear a sleeveless dress or a tight-fitting T-shirt!

Don’t be afraid to lift heavy weights and give your best. Trust me: your hands will not start torn out of the sleeves outward, for this there is too little testosterone in a woman’s body. Even the coolest guys know that you can only build up your arm muscles through long and hard workouts.

Strong biceps and triceps are an important element of a harmoniously developed figure. Plus, they’ll help you get stronger!

Here’s a quick hand training guide for girls. I even included a workout example. Girls, it’s time to pump up your biceps!

Girls and biceps

What makes me especially happy about biceps and triceps training is that you don’t have to spend too much time on it. Any bench press, like or, simultaneously works out the triceps. And when you do, for example, the upper lat block or the deadlift in a cable trainer, you indirectly train your biceps.

In short, if you work conscientiously on chest and back days, you will not have to devote too much time to training your arms. Moreover, the biceps and triceps are small muscles, and there is no need to expect different metabolic benefits from working them out.

In training biceps and triceps, I am especially pleased that you do not have to spend too much time on it.

I prefer to train my arms with emphasis just once a week for 30-45 minutes. This workout, complete with indirect biceps and triceps workouts during the rest of the workouts, is more than enough. My arms are strong and they look amazing!

Basic lifts and extensions

No matter how hard you try, in most cases, training biceps and triceps will still boil down to two: lifts and extensions. These movements force the muscles to perform their direct duties, but with tangible resistance.

Your biceps contract to bend your arm at the elbow (bring your hand to your face), and your triceps extend your elbow (move your hand away from your face and straighten your arm). There are many variations on the theme of these movements, but the basic principle is unshakable and unshakable: lifting the arm bends it at the elbow joint, and extension straightens the elbow.

When you bend or straighten your elbow with a weight, you involve more muscle fibers in the contraction. The harder the work, the more muscle fibers have to be recruited to move the weight. And if you regularly load your muscles with work, they begin to grow in response to this.

I often see girls doing almost a hundred reps with 2kg dumbbells. Remember, your muscles have to tense during training, otherwise they will not have an incentive to change.

Whoever tells you that women should do a lot of reps with zero working weight, I feel it is my duty to clarify. If your workout is like a walk, you will not see the result!

Biceps: exercises for girls

This workout is perfect for those girls who have never trained their arms or are in need of a new, more effective action plan. Remember, you are already training biceps and triceps on chest and back days, so this program is only needed to optimize results.

I love doing this program because it includes some of my favorite techniques: 21 and Burnout! The best thing about this workout is that it uses a rep range that’s ideal for hypertrophy (muscle development). Without a shadow of a doubt, pick up a barbell or rather heavy dumbbells with which the last repetitions turn into a serious test.

Hand training for girls

Program notes

1. – An interesting approach to training biceps. You will have to do 7 reps in the lower half of the trajectory, then 7 reps in the upper half of the trajectory, and finish with seven full movements. If you get very tired, you can take an extra pause after the approach!

Partial reps will help strengthen the muscles at their weakest points. In lifting the biceps, the greatest difficulties arise, as a rule, in the first third and in the final phase of the movement. If you learn to handle heavy weight at the dead center, your muscles will receive a tremendous boost to growth.

2. Burnouts are difficult, but also interesting in their own way. I promise that after completing this exercise, your muscles will literally become bloodshot. The essence of the exercise is to get 100 reps in the minimum number of sets.

You will not need a lot of weight, but make sure that the load is noticeable. If the task starts to seem overwhelming, feel free to lose weight and keep moving forward. And try not to relax too much between sets.

Burnouts are usually used to completely fatigue the muscles when they are already pretty tired. While this approach may not be to everyone’s liking, I find it a great way to squeeze out the last drops of energy from the muscles and bring them to complete exhaustion. Try it yourself, and if you don’t like it or if it seems that the game is not worth the candle, cross the burnout from your workout.

3. In addition to the 21 repetitions, be sure to use full-range exercises in your workouts. If you have not figured out how to correctly perform this or that exercise, please take a look at. There you will find step-by-step instructions so you can train with complete confidence.

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