30 minute intermediate bicep workout with dumbbells and kettlebells

Here's everything you need to try our 30 minute intermediate bicep workout with dumbbells and kettlebells. 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
03/04/24
In This Workout
  • Circuit 1
  • Tall Kneeling Horn Grip KB Curl
  • Alternating Bicep Curls
  • Bicep Curls
  • Circuit 2
  • Single Arm Hammer Curl
  • Hammer Curls

Circuit 1

Complete this round 3 times.

Tall Kneeling Horn Grip KB Curl

Complete 12 repetitions

Coaching Tips For Tall Kneeling Horn Grip KB Curl

Follow these cues to perform Tall Kneeling Horn Grip KB Curl correctly:

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

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.

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.

Circuit 2

Complete this round 3 times.

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.

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.

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This workout was made by Sean Klein

Sean Klein

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