Biceps Exercises for Women

Dumbbell Curl on a Stability Ball

Get toned arms! Add this move to your arms routine to work your biceps and your core.

Target Muscles: biceps brachii


Set Up: Sit on a stability ball with your back straight and your feet flat on the floor. Hold a dumbbell in each hand and hang your arms at your sides.

Action: Bring the dumbbells up toward your chest by contracting your biceps. Rotate your wrists at the top of the move so that your palms are facing you. When you’ve come as high as you can, reverse the move and slowly lower the dumbbells back to the starting position. Do three sets of 8-10 reps.