Biceps

kknitter

Hi All,

Please forgive me if the question is a bit vague or general.
I am female 30 yrs, 63kgs, 5'7" height.
I am happy with the weight. I want to increase my upper body strength and to have a more defined biceps/arms. What can I do to improve my arms to make it look like they are being worked out. I do bicep curls, tricep dips, chest press and shoulder press. I do increase weight once i feel comfortable with the existing I am doing.
I am not sure how to increase my biceps.
I apologise for the amateurish question

Would really appreciate your help.
Regards

twinytwo

kknitter wrote: »

Hi All,

Please forgive me if the question is a bit vague or general.
I am female 30 yrs, 63kgs, 5'7" height.
I am happy with the weight. I want to increase my upper body strength and to have a more defined biceps/arms. What can I do to improve my arms to make it look like they are being worked out. I do bicep curls, tricep dips, chest press and shoulder press. I do increase weight once i feel comfortable with the existing I am doing.
I am not sure how to increase my biceps.
I apologise for the amateurish question

Would really appreciate your help.
Regards

Im not too sure about your question, you want to improve your biceps and make them look like they are being worked out??

To work your biceps use excerises like the barbell curl, alernating curl and hammer curl. If you want to increase mass you need to do fewer reps but with a larger weight and growth also needs protein etc.

kknitter

Yes, I want to increase a bit of mass and toned as well.
Ok, will change to doing less reps and higher weights.
Thanks a lot.

xgtdec

I would imagine that a variety of grips and pull ups will get you where you want to go. I know assorted curls seems like a good idea...and im not against them, but doing pull ups with close grip, reverse grip, wide grip will get blood pumping into your biceps as well as gaining you overall better upper body strength. Alos make sure your eating enough...dont be afraid to put peanut butter on a steak..its yummy

twinytwo

xgtdec wrote: »

I would imagine that a variety of grips and pull ups will get you where you want to go. I know assorted curls seems like a good idea...and im not against them, but doing pull ups with close grip, reverse grip, wide grip will get blood pumping into your biceps as well as gaining you overall better upper body strength. Alos make sure your eating enough...dont be afraid to put peanut butter on a steak..its yummy

tbf though most guys cant even do pullups correctly

@ op.. if you want to go down the pull up route get say a chair or box and start in the "up" position with ur chin above the bar and slowly lower yourself down. repeat this for required set. eventually you should be able to do full pullups.

The most important thing when doing pullups is dont swing and dont ever ever cross your feet as you see so many people do. If for whatever reason you slip off the bar you will destroy your feet/ankles

kknitter

Thank you all very much. Really appreciate your help. Will be altering the routine, to do as suggested.