Biceps Training for the Slim Woman: 135 to 160 lbs, Recomp Phase

For a woman at 135 to 160 pounds in a recomp, I train biceps with incline curls, hammer curls, cable curls and concentration curls. Do it on upper body days of a four-day upper/lower split, add weight when every set reaches the top of the rep range, and expect visible change in about 8 to 12 weeks.

Slim is my name for women between 135 and 160 pounds, usually a pear, hourglass or inverted triangle shape, in a recomp phase: losing fat and building muscle at the same time on 1,700 to 2,000 calories and 120 to 145 grams of protein a day.

If you’re a woman at 135 to 160 pounds and you’ve avoided direct arm training because you were told it would make your arms look bulky, you have been working with incomplete information, and it has cost you visible results.

Every week I work with women in your weight range who have fantastic pulling strength from their back training but arms that do not reflect that effort, because the biceps were never directly addressed. This is one of the most common missed opportunities I see regardless of region or training history.

You are in the Slim archetype recomp phase. Your goal is simultaneous fat reduction and muscle building. The biceps are a small muscle group, but they are high-visibility, when your arms are lean at 140 pounds and your biceps are developed, the visual impact is significant and immediate. A woman with developed biceps at 140 pounds looks athletic, not bulky. She looks like she trains. That distinction matters, and understanding the anatomy behind it is what allows you to train for that outcome specifically.

What muscles are you training in your biceps?

The long head runs along the outer side of your upper arm and is responsible for the peak, the height of the muscle when you flex with your arm raised. Women who want visible arm definition want long head development. It is trained most effectively when your arm is slightly behind your body during the curl. Incline dumbbell curls are the premier long-head exercise for this reason.

The short head runs along the inner side of your arm and is responsible for width when your arm is viewed from the front in a relaxed position. It is trained when your elbow is in front of your body or with a wider grip. Preacher curls and wide-grip barbell curls emphasize the short head.

The brachialis lies beneath the bicep brachii and pushes the bicep up when developed, creating the appearance of larger, more defined arms without the bicep itself needing to grow significantly. It is the hidden structure that makes trained arms look full. The brachialis is trained most effectively with a neutral grip (palms facing each other, as in a hammer curl).

How does body shape change biceps training?

Pear Shape (135 to 160 lbs)

Your upper body is proportionally lean relative to your lower body. Bicep development will show faster on your frame than on any other body shape because there is less overlying fat tissue in the upper arm region. Your goal is full development, long head for peak, brachialis for fullness. Even moderate bicep training produces highly visible results on a Pear frame within six weeks. Do not avoid the heavy work because you think your arms will get “too big.” At your weight, training history and calorie intake, that is not a realistic outcome without years of deliberate pursuit.

Hourglass Shape (135 to 160 lbs)

Your arms are proportional to the rest of your structure. Bicep development adds to the athletic appearance without creating imbalance. Prioritize balanced development between the long and short head, no single-head specialization needed. Full curling movements with full range of motion will give you the complete development appropriate for your balanced frame.

Inverted Triangle Shape (135 to 160 lbs)

Your upper body is already your widest point. Bicep training should emphasize peak development over width, long head prioritization. Avoid wide-grip curl variations that maximize short-head width. Neutral grip and narrow-grip curl variations develop arm height and definition without adding lateral width. The brachialis emphasis creates arm fullness without adding visible width from the front view.

Do I need biceps work if I already train back?

You do, all rowing and pulling movements recruit the biceps as secondary movers. However, the bicep’s role in rowing is as a helper, not the primary driver, and it never reaches the isolated peak contraction that direct curling work produces. In my experience, rows and pulldowns alone leave most women’s biceps behind, and direct curls close the gap. Your lat pulldowns develop your lats. Your bicep curls develop your biceps. Both are necessary for complete arm development.

What is the exact biceps workout for Slim?

Exercise 1: Incline Dumbbell Curl

Set an adjustable bench to 45 to 60 degrees. Sit against the pad with both arms hanging down, dumbbells in each hand, palms facing forward. Because you are reclined, your arms hang slightly behind your torso, this position maximizes the stretch on the long head. Curl both dumbbells simultaneously toward your shoulders by bending your elbows. Do not swing your torso forward. At the top, rotate your pinkies upward slightly (supination) to increase peak contraction. Lower slowly over 2 to 3 seconds, letting the full stretch reoccur at the bottom.

Sets: 3. Reps: 10. Rest: 75 seconds. Starting weight: 10 to 12 pounds per hand. Progressive overload: add 2 pounds per hand when all 3 sets of 10 are completed with no torso rocking. Common mistake: coming forward off the pad, that removes the long-head stretch advantage.

Exercise 2: Hammer Curl

Stand or sit with a dumbbell in each hand, palms facing each other, neutral grip throughout. Do not rotate your wrists. Curl both dumbbells toward your shoulders while keeping the neutral palm orientation. This is the primary brachialis exercise. Developing the brachialis is what separates arms that look flat from arms that look three-dimensionally full.

Sets: 3. Reps: 12. Rest: 60 seconds. Starting weight: 12 to 15 pounds per hand. Progressive overload: add 2 pounds when all 3 sets are completed cleanly. Common mistake: letting your elbows drift forward, keep them fixed at your sides.

Exercise 3: Cable Curl (EZ-Bar Attachment)

Stand in front of a low cable pulley with the EZ-bar attachment (angled grips). The cable provides constant tension throughout the range of motion. Grip the bar with palms angled upward, the angled grip reduces forearm strain while still providing bicep stimulus. Stand straight with elbows at your sides, and curl the bar toward your chin. Hold at the top for one second. Lower under control over 2 seconds.

Sets: 3. Reps: 15. Rest: 60 seconds. Starting weight: 20 to 30 pounds on the cable stack. Progressive overload: add 5 pounds every two-three weeks. Common mistake: stepping too far back from the cable, stand close enough that the cable pulls straight down when your arms are fully extended.

Exercise 4: Concentration Curl

Sit on the end of a bench with your feet wide. Hold one dumbbell in your right hand and brace your right elbow against the inside of your right thigh. Your arm should hang down between your legs, fully extended. Curl the dumbbell slowly toward your shoulder, your thigh prevents any swinging or cheating. Squeeze the bicep as hard as possible for one second at the top. Lower under control.

Sets: 2 per arm. Reps: 12. Rest: 45 seconds between arms. Starting weight: 10 to 12 pounds. Progressive overload: add 2 pounds when 12 reps are completed without losing the peak contraction hold. Common mistake: using your thigh to bounce the dumbbell up, your thigh is a brace, not a launching platform.

What should you expect at week 1, week 4 and week 12?

Week 1: Bicep soreness that is new if you haven’t done direct arm training before. This will decrease after the second or third session.

Week 4: Visible increase in arm fullness in a relaxed position, not only when flexed. The brachialis produces this at-rest fullness. Weight on incline curls and hammer curls should have increased from starting weights.

Week 12: Visible bicep peak when flexed. Arm definition visible in sleeved clothing. Total arm circumference will have increased by 0.5 to 1 inch with consistent training and adequate protein.

Signs it is working: Your arms feel harder at rest. You can see the bicep peak in side-profile photos. Cable curl weight has increased by 10 to 15 pounds.

Signs it is not working: No strength increase after four weeks. Persistent elbow pain, check your form (elbows should stay fixed, not drift). If you stall, confirm you’re hitting 120 to 145g protein daily.

What should you read next?

Pair this with Slim triceps training and Slim back training, and see the high protein diet for Slim. To work with me, start with the XPL quiz, which is my intake form for every client and confirms whether Slim is your category, then see coaching options and pricing.

Written by Zavier King, personal trainer in Houston and online coach at XPL. ISSA Certified Personal Trainer and NASM Nutrition Coach.