7 Best Bikini Bodybuilding Workouts for Women


If you’re looking to tone up and get a bikini body, you’re going to need some strength training. If you think a workout should consist of hours on the treadmill or elliptical, think again.

These will not give you a balanced bikini body. Women need resistance training to build lean muscle tissue that burns fat and increases metabolism to promote overall fitness.


Best Bikini Bodybuilding Workouts for Women

1) Seated Arnold Press

The Arnold seated press is a variation of the dumbbell seated press and an exercise used to build size and strength in the shoulder muscles. The name comes from Arnold Schwarzenegger, who used it for his own physique.

The exercise targets each head of the deltoid muscle, but it is also an ideal movement to achieve aesthetic benefits due to its long duration under tension.

To do this exercise:

  • Keep your back flat against the cushion throughout the exercise.
  • Allowing the head to push forward considerably is not a good idea.
  • Exhale while pressing the biceps towards the ear.
  • Look for a lack of thoracic spine extension or shoulder flexion if you feel pressure in your neck or trapping throughout the action.
  • Maintain pressure on the shoulders by keeping the elbows slightly bent at the top and without blocking them completely.
  • If you can’t lock your elbows above your head, it could be a sign of inadequate shoulder mobility caused by upward scapular rotation.

2) Pull down

The lat pull down is a back exercise. The exercise will primarily target the lats, but you’ll also notice activation of the biceps and mid-back.

The back is a muscle group that requires many different exercises. So to get the most out of your back muscles, try a variety of angles and hand placements.

youtube cover

To do a lat pull down:

  • Take a seated position and attach a wide handle to the lat pull machine.
  • Begin the movement by pressing down on the shoulder blade and flexing the elbow while extending the shoulder with an overhand grip (double pronation).
  • Pull the handle closer to your body until your elbows are parallel to your torso before slowly lowering the handle back to the starting position.
  • Repeat until you have reached the desired number of repetitions.

3) Box Squats

When it comes to squatting, there are a lot of mistakes that can be made, so be sure to master your technique before attempting to squat heavy weights. You shouldn’t feel pain in your lower back if you squat correctly.

youtube cover
  • Approach a squat rack with a barbell set at chest level (above the nipple line).
  • Place a box (or bench) behind you at the desired height.
  • When you sit on the box, it should be at a height where your thighs are parallel to the ground.
  • Place your grip on the bar just outside of shoulder width, with your thumbs wrapped around it.
  • Dive under the bar, and place it on the natural plateau formed by your trapezius muscles and the top of your shoulder blade.
  • Maintain this position during the movement by squeezing your shoulder blades together (without shrugging your shoulders).

4) EZ Bar Bend

The standing EZ bar curl is a version of the barbell curl performed with an EZ bar instead of a barbell. When doing dumbbell curls, use the EZ Barbell Curl if you have had wrist injuries or are experiencing wrist pain.

youtube cover

To do EZ bar curl:

  • Standing EZ bar curls are a variation of the dumbbell curl, but you use an EZ bar instead.
  • You can do them standing up or sitting down.
  • Grab the bar about shoulder-width apart, palms up (you may be more comfortable taking one foot back for stability).
  • Keep your eyes facing forward and your elbows tucked into your sides as you curl up.
  • Squeeze your biceps at the top of the movement before slowly lowering them back down to begin.

5) Alternating Dumbbell Curl

Standing barbell curls correct imbalances in the biceps. Start with your weakest arm, which will be your left arm for most people. Always hit your weaker side first.

youtube cover

To do this exercise:

  • Adjust your weight for the bicep curl exercise.
  • Stand straight, palms up, holding the dumbbells by your side.
  • Raise the weights slightly so they are taut on your biceps and begin curling one arm at a time.
  • Squeeze your biceps at the top of the movement and slowly lower them without letting go or releasing the tension in your biceps. Repeat for all reps on that arm, before switching arms.

6) Overhead Tricep Extension

The overhead rope tricep extension is a muscle-strengthening tricep exercise that is a version of the rope tricep extension.

The long portion of the triceps is particularly well targeted by overhead triceps extension variations. The bigger your triceps appear, the denser your longus muscle is for strength training.

youtube cover

To do the overhead tricep extension:

  • Adopt a standing position by attaching a rope to a pile of cables as high as possible.
  • Use a split stance, a neutral grip on the overhead rope (palms turned) and lean forward, supporting yourself at the hips.
  • To begin the movement, extend your elbows and flex your triceps.
  • Pull the rope down until the elbows are almost locked. Slowly lower back to starting position under control.
  • Keep repeating the exercise until you have completed the appropriate number of repetitions.

7) Rope Triceps Extension

The rope tricep extension is a muscle-strengthening tricep workout that is similar to the cable tricep extension.

Well-developed triceps also have a lot of positive impact on pressing activities, like bench press and shoulder press variations.

youtube cover

To do this exercise:

  • Adopt a standing position by attaching a rope to a pile of cables as high as possible.
  • Lean forward slightly, supporting yourself at the hips while holding the rope with a neutral grip (palms facing inward).
  • To begin the movement, extend your elbows and flex your triceps.
  • Pull the rope down until your elbows are almost locked. Slowly lower back to starting position under control.
  • Keep repeating the exercise until you have completed the appropriate number of repetitions.

Conclusion

Regardless of your fitness level or eventual physical goals, bodybuilding in a bikini is a win-win solution because it gets you moving and exposes you to workout styles you wouldn’t be exposed to during your regular workouts at the gym. gymnasium.


Q. Cardio or weights?

0 votes so far

Profile Picture

Previous New Yorkers demand better Rx legislation this session / Public News Service
Next VFX Artists Made 'Star Wars' Stormtroopers More Accurate