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.

45 min read
Sean Klein
Created by
Sean Klein
Last updated
16/05/24
In This Workout
  • 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

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Isolation
Upper Body
Biceps

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

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Isolation
Upper Body
Biceps

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

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Isolation
Upper Body
Biceps

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

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Isolation
Upper Body
Biceps

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

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Secondary
Upper Body
Vertical Press

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

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