30 minute advanced bicep workout with dumbbells

Here's everything you need to try our 30 minute advanced bicep workout with dumbbells. 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
09/02/24
In This Workout
  • Circuit 1
  • Alternating Bicep Curls
  • Bicep Curls
  • Single Arm Hammer Curl
  • Circuit 2
  • Hammer Curls
  • Half Kneeling Arnold Press

Circuit 1

Complete this round 3 times.

Alternating Bicep Curls

Complete 14 repetitions

Coaching Tips For Alternating Bicep Curls

Follow these cues to perform Alternating Bicep Curls correctly:

  • Do not use any momentum
  • Start with the palms facing away from the body
  • Do not rest your elbows on your body.

Bicep Curls

Complete 14 repetitions

Coaching Tips For Bicep Curls

Follow these cues to perform Bicep Curls correctly:

  • Do not use any momentum
  • Start with the palms facing away from the body
  • Do not rest your elbows on your body.

Single Arm Hammer Curl

Complete 14 repetitions

Coaching Tips For Single Arm Hammer Curl

Follow these cues to perform Single Arm Hammer Curl correctly:

  • Do not use any momentum
  • Isolate the biceps
  • Keep the elbows in a fixed position.

Circuit 2

Complete this round 3 times.

Hammer Curls

Complete 14 repetitions

Coaching Tips For Hammer Curls

Follow these cues to perform Hammer Curls correctly:

  • Do not use any momentum
  • Start with the palms facing your hips.

Half Kneeling Arnold Press

Complete 12 repetitions

The half kneeling arnold press is a good vertical press variation, especially for those who are training at home with limited equipment.

Benefits of Half Kneeling Arnold Press

The main benefit of the half kneeling Arnold press is it’s ability to build muscle in the shoulders and add variety to a home training set up.

How To Do Half Kneeling Arnold Press

  1. Find a stable half kneeling position (which knee is planted doesn’t make to much of a different, if you want to change each round go ahead, if not thats also fine).
  2. Start with the palms of the hands facing the shoulders.
  3. As you lift the weights overhead twist the hands so the palms are facing away from the body.
  4. Move back to the starting position with control.

Coaching Tips For Half Kneeling Arnold Press

Follow these cues to perform Half Kneeling Arnold Press correctly:

  • Start with your palms facing your sternum and rotate outwards as you press
  • Finish with the biceps next to the ears.

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This workout was made by Sean Klein

Sean Klein

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