Bicep Curl Muscles Worked: A Guide for Women Over 50

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If you’re a woman over 50, you might be wondering about the bicep curl muscles worked when trying to tone your upper arms, improve arm strength, or simply feel more confident in sleeveless tops.

Building stronger arms after 50 can feel like an uphill climb, but with the right approach (and a little patience), it’s doable.

We all know that one woman whose biceps look effortlessly defined. But for most of us, achieving that kind of tone takes a bit of strategy and consistency.

The good news? Strong, sculpted arms aren’t just for show. Developing your biceps and surrounding muscle groups can help you lift groceries, carry grandkids, and stay active and independent for years to come.

Disclaimer

I am not a certified fitness trainer. I’ve written this blog post based on my own experiences with fitness along with research. Please seek a certified trainer for advice on proper form and always consult with a healthcare provider, physician, etc. before starting a new exercise program.

In this guide, we’ll break down the bicep curl muscles worked, why building muscle can be more challenging after 50, and how to get the best results with proper form, smart variations, and a realistic mindset.

a woman lifting weights in front of a window after learning which dumbbell curl muscles work

Why Women Over 50 Struggle With Bicep Building

Several factors make building bigger biceps more difficult for women after age 50. But understanding the “why” makes it easier to work with your body, not against it.

Want to train smart and effectively?

I subscribe to PJ’s Fitness on YouTube and have seen remarkable results. In just a short period I went from 5-pound weights to 15-pound weights. PJ knows what she’s talking about because she’s been a top award-winning personal trainer for well over 50 years.

Watch PJ Work Her Magic in This Video:

Best Training Free Weights & Exercise Equipment

I work out regularly with PJ’s Fitness channel, and I’ve seen amazing gains! Here is a list of the equipment I use with links to where you can buy them on Amazon.

Amazon Basics Neoprene Dumbbell Hand Weights

I love these because they come in pretty colors, don’t slip off of my hands, and the heads are squared off so they don’t roll away when you put them down.

I suggest getting a small selection to start. My home kit includes 3, 5, 8, and 10-pound dumbbells.

Dumbbell Weight Rack

I avoided buying one of these for a long time, and I’m not sure why I waited! This is an essential piece of equipment to keep your weights off the floor and away from your feet while you’re working out.

I bought this one and was easily able to put it together. It holds my neoprene weights nicely.

a black plastic object with a triangle shape

Resistance Bands & Tubing Bands

I like to have a set of resistance bands on hand, including a couple of tubing bands. The resistance bands can be used for bicep curls and several other exercises. They’re also good for warming up the muscles before strength training. And finally, you can use resistance bands to help stretch your muscles if you can’t reach your legs.

What’s Really Going On With Your Muscles After 50

If you’ve noticed it’s harder to tone the front of the upper arm these days, you’re not imagining things. As we move through menopause and beyond, our bodies go through changes that affect how easily we can build strength, especially in places like our biceps.

Hormones & Muscle Changes

After menopause, estrogen drops significantly. That matters because estrogen helps with muscle recovery and muscle growth. Add in lower testosterone levels (yep, women have it too), and progress can feel slower.

But slower doesn’t mean impossible.

Why Muscle Seems to “Disappear”

Sarcopenia is the gradual loss of muscle that happens with age. Without regular strength training, most women lose 1–2% of their muscle mass each year.

Nutrition Matters More Than Ever

Your body doesn’t use protein as efficiently as it used to, which means it takes a little extra effort to support muscle growth. Prioritize protein in your meals and snacks, especially after workouts.

Training Smarter, Not Just Harder

Want stronger arms?

Focused resistance training is your best friend. Bicep curls, hammer curls, rows, and even compound exercises all help build strength. Don’t be afraid of heavier weights, they’re key to building strength and muscle definition.

The trick is not to start too heavy too soon. You’ll get there. But for now, it’s best to start with a lower set of weights (especially if you’re new to lifting), and gradually work your way up. And remember, every day could feel different. There are a lot of things that influence how we work out. Fatigue, stress, recovering from an injury or illness, etc., are all things that can impact a workout.

Genetics Play a Role—But They Don’t Write the Story

Sure, women tend to have smaller muscle fibers and less testosterone, but that doesn’t mean you can’t get bigger arms or improve your functional strength.

You’re not training to be a bodybuilder; you’re training for confidence, vitality, and everyday ease.

a woman lifting weights in a gym after discovering which dumbbell curl muscles worked

Bicep Curl Muscles Worked: How to Effectively Hit Different Angles

Let’s talk about the specific muscles involved in arm workouts.

When you perform a dumbbell bicep curl, the main muscle worked is the biceps brachii muscle, specifically the short head and long head of the biceps.

These run along the front of the arm and control elbow flexion (bending the elbow).

You also engage:

The brachialis (under the biceps)
The forearm muscles, especially with hammer curls or reverse curls
Stabilizing muscles around the shoulder joint, elbow joint, and even the shoulder blade

How you grip the weight matters too! For example:

Supinated grip (palms up): Works the biceps most directly
Neutral grip (palms in): Hits the forearms and brachialis more
Pronated grip (palms down): Emphasizes the wrist extensor muscles

Common Bicep Curls for Women Over 50

You don’t need a huge list of biceps exercises. A few smart variations performed with good form and the right resistance are more than enough.

1. Standard Dumbbell Curl (Palms Up)

This is a classic and effective move for the bicep muscle.

Stand tall with your feet shoulder-width apart, holding a pair of dumbbells at your sides with an underhand grip.

Curl the weights to shoulder height, pause at the top of the movement, then lower slowly with control. The eccentric portion of the curl is where a lot of strength gains happen.

Watch for common mistakes people make: swinging, leaning, or using the entire body to lift. Keep your torso still and use strict form.

2. Hammer Curl (Palms Facing In)

Hammer curls are a great exercise for working the forearm muscles and building functional strength.

It’s a simple and safe move that strengthens your biceps, forearms, and elbow flexors. It’s called a “hammer” curl because your hands look like they’re holding a hammer throughout the movement. To perform this exercise, hold a dumbbell in each hand down by your side.

Instead of turning the palms outward, you’ll keep the palms facing your body. With your wrists straight, slowly lift the weight to the shoulder, hold for a second, and slowly lower to your side.

Keep the dumbbells facing each other the entire time. This is easier on the wrists and still hits the biceps brachii to a lesser extent than standard curls.

3. Hammer Curl Variation: Cross-body Curl

Instead of curling straight up, bring the dumbbell across the side of your body toward the opposite shoulder.This unilateral exercise helps correct strength imbalances and targets the brachialis.

4. Concentration Curl

Sit down, brace your elbow on the inner thigh, and focus on slow, controlled reps. It’s an ideal isolation exercise for achieving good muscle contact and working through a full range of motion.

5. Incline Dumbbell Curl

Lean back on an incline bench to stretch the biceps and hit the long head of the biceps. You’ll feel the difference right away—this move emphasizes the greater range of motion and prevents cheating.

6. Dumbbell Preacher Curl

Use the sloping pad of the preacher bench to prevent momentum and isolate the short head of the biceps. It’s great for achieving the best training effect when done in the lower rep range.

7. Resistance Bands

A good alternative to dumbbells or a cable machine, bands keep constant tension throughout the entire movement. They’re portable, joint-friendly, and effective at creating serious results.

Bonus: Zottman Curls

This sneaky combo of standard and reverse curl works both the biceps and forearms in different ways. It’s one of the most functional strength-building moves out there.

a woman lifting weights in a gym to determine which dumbbell curl muscles worked.

How to Get the Best Results from Your Upper Body Workouts

To see progress, focus on these four things:

Train Regularly

Lift 2–3 times a week, combining dumbbell curl variations, rows, and compound exercises for total upper body development.

Eat Enough Protein

Fuel your muscles with quality protein at every meal. This helps with recovery, muscle growth, and energy. For more information on nutrition and exercise, read: Eating and Exercise: 5 Tips to Maximize Your Workouts by Mayo Clinic.

Rest and Recover

Muscle is built between workouts. Give your arms time to rest so growth can happen.

Stick With It

Progress comes with patience. Doing high reps with a light weight has its place, but don’t be afraid to mix in heavy weights in a lower rep range too.

Round Out Your Workouts With Suggestions, Tips, and Guides:

7 Best Space Saving Ellipticals for Over 60 Seniors

Best Exercise Equipment for Over 60 Home Fitness

Osteoporosis Safe 5X5 Workouts for Over 50 Women

5 Best Over 60 Balance Boards For Improved Strength