30 minute beginner bicep workout with a barbell

Here's everything you need to try our 30 minute beginner bicep workout with a barbell. 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
  • Side Raise
  • Circuit 2
  • Russian Twists
  • Single Leg Straight Leg Deadlift with Wall Support
  • Side Plank with Reach Through

Circuit 1

Complete this round 3 times.

Side Raise

Complete 8 repetitions

Coaching Tips For Side Raise

Follow these cues to perform Side Raise correctly:

  • Do not use any momentum
  • Keep the shoulders in a fixed position throughout
  • Only have a slight bend in the arm
  • A plate is used in the video, but a dumbbell is more appropriate.

Circuit 2

Complete this round 3 times.

Russian Twists

Complete 18 repetitions

Coaching Tips For Russian Twists

Follow these cues to perform Russian Twists correctly:

  • Do not move with speed
  • Let the load pull on your core.

Single Leg Straight Leg Deadlift with Wall Support

Complete 8 repetitions

Coaching Tips For Single Leg Straight Leg Deadlift with Wall Support

Follow these cues to perform Single Leg Straight Leg Deadlift with Wall Support correctly:

  • Keep the foot furthest away from the wall on the floor
  • Keep shoulders and hips square, feel the tension in the hamstring
  • Maintain an arch in the lower back.

Side Plank with Reach Through

Complete 8 repetitions

The side plank with reach through is a great resisting rotation exercise that brings some dynamic movement to the traditional side plank.

Benefits of Side Plank with Reach Through

The main benefit of the side plank with reach through is its ability to create adaptation in the obliques. This exercise can be a great way to build some dynamic core work into a training programme rather than just focusing on the traditional static holds.

How To Do Side Plank with Reach Through

  1. Start in a solid side plank position with the hips high, the feet stacked on top of each other and the elbow below the shoulder.
  2. Bring the hand under the body and touch the floor based on your range.
  3. Rotate the body and hips so they face the floor as much as able when reaching under the body.
  4. Bring the body slowly back to the starting position and reach the hand towards the ceiling.

Coaching Tips For Side Plank with Reach Through

Follow these cues to perform Side Plank with Reach Through correctly:

  • Keep hips and shoulders inline
  • Lock the elbow and do not allow it to bend.

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This workout was made by Sean Klein

Sean Klein

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