30 minute intermediate bicep workout with dumbbells and a resistance band at home

Here's everything you need to try our 30 minute intermediate bicep workout with dumbbells and a resistance band 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
  • Alternating Bicep Curls
  • Circuit 2
  • Bicep Curls
  • Hammer Curls
  • Single Arm Hammer Curl

Circuit 1

Complete this round 3 times.

Alternating Bicep Curls

Complete 12 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.

Circuit 2

Complete this round 3 times.

Bicep Curls

Complete 12 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.

Hammer Curls

Complete 12 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.

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.

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This workout was made by Sean Klein

Sean Klein

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