There is nothing worse than waving at someone and noticing that unflattering wobble of the arm as you do so. To remedy this problem you will need to focus on exercises that will tighten and tone your biceps. When these exercises are done correctly you should begin notice results within a couple of weeks. To help you achieve the results you want we have put together some of the most productive bicep exercises for you, these exercises will give you great results and you will soon have the arms you have always wanted.

• Concentration Curls – This is one of the best exercises women can do to strengthen and tone their upper arms. To perform this exercise you should sit on a bench or balance ball to add another dimension to this exercise. Once you are in a comfortable position you will want to place the dumbbell in your palm facing forward. Next you should rest your elbow on the inner area of your thigh or knee while keeping your chest up and your abdominal muscles tight. As you begin to bend your elbow and curl the weight up you should exhale and inhale as you return the weight to its original position. This exercise can be done in sets of three with 10 – 15 reps per arm.


• Hammer Curls – Hammer curls are an excellent exercise for targeting the outer portion of the bicep. You will need to place a dumbbell in each hand with your palms facing each other while holding your abs tight and pulling your belly button towards your spine. As you lift the dumbbells you should exhale while keeping your palms facing each other. Avoid lifting the dumbbell too high as this will cause your elbow to rise which will change the area being worked out. As you return your arms to the original starting position you should inhale.


• Barbell Curls – To properly perform a barbell curl you should stand with your upper body straight and the barbell in front of you. Your hands should be shoulder width apart with an underhand grip. Tighten your glutes and your abs to help control your core as you proceed through the exercise. As you raise the barbell you should exhale and inhale as you return to the starting position. This exercise can be done in sets of two or three with between 10 – 15 reps per set.

By adding these different exercises to your existing workout plan you will notice results within a few weeks and your arms will look and feel stronger than they did when you started. When performed correctly these exercises will focus on your biceps and help tighten any loose skin and strengthen your muscles.