Horizontal arm bends

This exercise is effective when two conditions are met: Your arms should be as straight as possible and the bends should be performed from your elbows. Your arms are not in front of you, but at your sides, which makes the exercise more difficult, as you have to fight with gravity to perform it correctly.

Stand with your feet shoulder-width apart. Keep your chest and back straight. The arms with the dumbbells are at your sides. Raise the arms toward the sides to shoulder height. The palms of your hands are facing up.

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Bend the arms at the elbows and lower the dumbbells toward the shoulders. Pause briefly and then slowly extend the arms through again. There is no need to lower the arms back to the sides.
Perform this exercise in 2-3 sets of 10-12 repetitions each. Use lighter dumbbells if you cannot maintain the required posture or if you sway a lot while performing this exercise.
These are the most effective biceps exercises for girls in the gym that will help you pump up beautiful arms. You can use blocks or train on them, use a barbell, although dumbbells will also do.

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