30 minute advanced bicep workout with dumbbells at home

Here's everything you need to try our 30 minute advanced bicep workout with dumbbells 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
Created by
Sean Klein
Last updated
16/05/24
In This Workout
  • Circuit 1
  • Bicep Curls
  • Alternating Bicep Curls
  • Single Arm Hammer Curl
  • Circuit 2
  • Hammer Curls
  • DB Hip Thrust

Circuit 1

Complete this round 3 times.

Bicep Curls

Complete 14 repetitions

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Isolation
Upper Body
Biceps

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.

Alternating Bicep Curls

Complete 14 repetitions

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Isolation
Upper Body
Biceps

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.

Single Arm Hammer Curl

Complete 14 repetitions

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Isolation
Upper Body
Biceps

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

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Isolation
Upper Body
Biceps

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.

DB Hip Thrust

Complete 25 repetitions

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Secondary
Lower Body
Hip Dominant

Coaching Tips For DB Hip Thrust

Follow these cues to perform DB Hip Thrust correctly:

  • Ensure lower back is pressed into the floor before each rep
  • Press the feet into the floor and lift hips up
  • Use band around the knees if you’re struggling to keep knees out.

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This workout was made by Sean Klein

Sean Klein

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