30 minute advanced bicep workout with a barbell at home

Here's everything you need to try our 30 minute advanced bicep workout with a barbell at home. For each circuit, complete each exercise one after the other and repeat it for 3 rounds before continuing on to the next circuit.

30 min read
Sean Klein Photo
Created by
Sean Klein
Last updated
01/04/24
In This Workout
  • Circuit 1
  • Barbell Curl
  • Circuit 2
  • Barbell Narrow Grip Curls
  • Hollow Body with Plate Pulses
  • Hollow Body Flutter Kicks with Plate

Circuit 1

Complete this round 3 times.

Barbell Curl

Complete 12 repetitions

Coaching Tips For Barbell Curl

Follow these cues to perform Barbell Curl correctly:

  • Do not use any momentum
  • Keep the elbows in a fixed position
  • Do not rest the elbows on the body
  • Allow the bar to travel away from the body.

Circuit 2

Complete this round 3 times.

Barbell Narrow Grip Curls

Complete 12 repetitions

Coaching Tips For Barbell Narrow Grip Curls

Follow these cues to perform Barbell Narrow Grip Curls correctly:

  • Isolate the biceps
  • Do not use any momentum.

Hollow Body with Plate Pulses

Complete 10 repetitions

Coaching Tips For Hollow Body with Plate Pulses

Follow these cues to perform Hollow Body with Plate Pulses correctly:

  • Keep the lower back on the floor
  • This should be slow and controlled.

Hollow Body Flutter Kicks with Plate

Complete 14 repetitions

Coaching Tips For Hollow Body Flutter Kicks with Plate

Follow these cues to perform Hollow Body Flutter Kicks with Plate correctly:

  • Keep the elbows locked throughout and ensure the plate is in a secure position before starting
  • Keep the lower back pressed into the floor throughout the entire movement
  • Kick slowly with control.

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This workout was made by Sean Klein

Sean Klein

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