45 minute advanced bicep workout with dumbbells and a resistance band at home
Here's everything you need to try our 45 minute advanced 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.
- Circuit 1
- Single Arm Hammer Curl
- Circuit 2
- Alternating Bicep Curls
- Circuit 3
- Hammer Curls
- Bicep Curls
- Tall Kneeling Single Arm DB Press
Circuit 1
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.
Circuit 2
Complete this round 3 times.
Alternating Bicep Curls
Complete 14 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 3
Complete this round 3 times.
Hammer Curls
Complete 14 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.
Bicep Curls
Complete 14 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.
Tall Kneeling Single Arm DB Press
Complete 16 repetitions
Coaching Tips For Tall Kneeling Single Arm DB Press
Follow these cues to perform Tall Kneeling Single Arm DB Press correctly:
- Keep rib cage tucked at all times
- Finish with the biceps next to the ears.
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This workout was made by Sean Klein
Sean Klein
