30 minute beginner bicep workout with a barbell at home

Here's everything you need to try our 30 minute beginner 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
Created by
Sean Klein
Last updated
16/05/24
In This Workout
  • Circuit 1
  • Russian Twists
  • Side Raise
  • Circuit 2
  • Tall Plank Knee to Elbow
  • Deadbug Hold

Circuit 1

Complete this round 3 times.

Russian Twists

Complete 18 repetitions

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Core
Trunk
Rotation

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.

Side Raise

Complete 8 repetitions

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Isolation
Upper Body
Deltoids

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.

Tall Plank Knee to Elbow

Complete 12 repetitions

Core
Trunk
Anterior Core

The tall knee to elbow exercise is a very effective anterior core exercise that can be used by people of all abilities.

Benefits of Tall Plank Knee to Elbow

The main benefit of the tall plank knee to elbow is it’s ability to develop strength in the anterior core musculature.

How To Do Tall Plank Knee to Elbow

  1. Start in a stable top of press up hold position.
  2. Lift one leg and bring it to the elbow (or as close as your mobility allows).
  3. Return slowly with control to the start position.

Coaching Tips For Tall Plank Knee to Elbow

Follow these cues to perform Tall Plank Knee to Elbow correctly:

  • Bring the knee out and round to touch the elbow
  • Keep the elbows locked throughout
  • Move slowly with control.

Deadbug Hold

Complete 20 seconds

Core
Trunk
Anterior Core

Coaching Tips For Deadbug Hold

Follow these cues to perform Deadbug Hold correctly:

  • Press the lower back into the floor and keep the pressure into the floor throughout
  • Keep arms locked and pointing upwards.

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This workout was made by Sean Klein

Sean Klein

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