The Best 10 Back and Biceps Exercises for Women: Get Toned

Duration: 15 minutes

Equipment: 5-10 pound dumbbells for beginner/intermediate, 12 pounds for advanced

Excellent For: Biceps in addition to back-toning

instructions: Choose the six steps below (three from the five initial moves and three from the final five).

For each move, perform up to three sets, every 12 repetitions, resting as you need between sets. Continue to the next set.

Let’s take a look at the best 10 back and biceps exercises for women.

The Best 10 Back & Biceps Exercises For Women

#Biceps Curl


  • Stand with feet hip-width apart, with dumbbells on both sides.
  • Your palms should be in the direction of toward the forward direction, with your back straight and chest straight.
  • With the arms still in a neutral position, bend elbows, and pull weights towards shoulders. Gradually lower your dumbbells to their starting position using control.
  • It’s just one rep.

#2 Hammer Curl


  • Stand with feet hip-width apart, with dumbbells to your sides.
  • The palms should face inward while keeping your upright back and a square chest.
  • With the arms in a neutral position, bend elbows, and pull weights inwards towards the shoulders.
  • Then slowly lower dumbbells to their starting position using control.
  • It’s one rep.
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#3 Wide Biceps Curl


  • Stand with feet hip-width apart, with two dumbbells in each of your hands.
  • Attach elbows to the sides and hold forearms at a 45-degree angle from the body.
  • Bend elbows and pull dumbbells towards your shoulders with your arms in a neutral position.
  • Slowly lower dumbbells to the starting position, using a controlled technique.
  • This is one rep.

#4 Crossbody Alternating Biceps Curl


  • Stand with feet hip-width apart, and hold dumbbells to your side.
  • The palms should rest on the front of your thighs with your back straight, and you’re standing up straight.
  • Keep your elbows fixed to your sides, lift the right dumbbell towards left the shoulder.
  • Return to starting.
  • Repeat on the opposite side.

#5 Isometric Biceps Hold


  • Start standing, feet about hip-width apart.
  • Keep a pair of dumbbells by your side, and your palms face your body.
  • Keep your back straight, and your chest raised.
  • While keeping your upper arms still, bend elbows and then lift the weights until your arms are at 90 degrees with palms turning slightly to face upwards.
  • Keep this position for 30 seconds, and then reduce back down.
  • This is one set. 

This is an excellent way to finish your training.

#6 Bent-Over Row


  • Stand with feet wide at the shoulder, knees bent, and place one dumbbell in each.
  • Lean forward from the hips to lower your chest towards the floor, with arms hanging straight from shoulders and palms facing your body.
  • Core muscles are strained, and then move the weights towards your ribs while squeezing shoulders into one.
  • Then, stop and lower to begin.
  • This is one rep.
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#7 Single-Leg Row


  • Hold a dumbbell in the left hand, with your palm facing your body.
  • Then, raise the left leg behind you.
  • Then, you can hinge to the side and let the weight fall directly under your shoulders as you lower your body and raise the right leg until both legs are equal to the floor.
  • This is where you begin.
  • Bring the dumbbell up to your rib cage, pause, and slowly lower it to begin.
  • It’s one repetition. 

Complete all reps before switching sides for one complete set.

#8 Reverse Fly


  • Grab a pair of dumbbells, stand with your feet about hip-width apart, and knees bent.
  • Lean forward on hips and let the arms hang straight from shoulders with palms in front of the body.
  • Bring both arms to the sides, and squeeze the shoulder blades.
  • Return to the beginning. 
  • That’s one repetition.

#9 Good Morning


  • Stand with feet wide apart, holding the dumbbell behind you with both hands.
  • Keep knees bent slightly and the torso straight; slowly lift from the hips until you are aligned with the floor.
  • Keep it for 5 seconds, then return to starting. 
  • This is one repetition.

#10 Single-Arm Rear Delt Raise


  • Grab a dumbbell in your left hand and then move your hips forward and rest your right hand on your thigh to ensure stability.
  • Letting the dumbbell hang straight from the shoulder with the palm looking forward.
  • While keeping your torso still, lift the arm straight back until it’s a few inches higher than your body.
  • Stop and slowly return to your starting position.
  • It’s one repetition.
  • Complete reps before switching sides to do one set.
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  • Timothy P. Carnes

    Timothy P. Carnes is a certified personal trainer with a Bachelor's degree in Exercise Science from the University of Florida. With over 8 years of experience in the fitness industry, Timothy is an expert in strength and conditioning, body composition, and overall health and wellness. He also holds certifications in strength and conditioning through the National Strength and Conditioning Association (NSCA) and corrective exercise through the National Academy of Sports Medicine (NASM). As an author at FitGAG, he shares his knowledge and expertise on a variety of topics, including strength training, body composition, and overall health and wellness tips. Timothy believes that consistency and discipline are the keys to achieving fitness goals, and he strives to inspire his readers to prioritize their fitness and wellness journey. Through his articles, Timothy aims to empower his readers to take control of their health, enhance their performance, and live their best lives.

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