6 Easy Bicep Workouts To Get Toned Arms For Women 

Exercise #3

Negative Chin Ups

This exercise works against gravity and resistance can be added to increase efficiency.

Instructions:

Step 1: Hold the bar with your palms about shoulder width apart. Your palms must face you.

Step 2: Engage your core and tuck your ribs a little towards your hips so as to form a little hunch.

Step 3: Push your shoulders back and pull yourself up by engaging your shoulder blades. Your elbows must be at a 45-degree position when you do this.

Step 4: Slowly, lower your body and repeat.

Important tip: Do 2 sets of 8-10 reps each.

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Next up: Concentrated Biceps Curl