45 minute beginner bicep workout

Here's everything you need to try our 45 minute beginner bicep workout. 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 Photo
Created by
Sean Klein
Last updated
02/04/24
In This Workout
  • Circuit 1
  • Tall Kneeling Horn Grip KB Curl
  • Circuit 2
  • TRX Bicep Curl
  • Circuit 3
  • Seated Bicep Curls
  • Hammer Curls
  • Bicep Curls

Circuit 1

Complete this round 3 times.

Tall Kneeling Horn Grip KB Curl

Complete 6 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.

Circuit 2

Complete this round 3 times.

TRX Bicep Curl

Complete 8 repetitions

The TRX Bicep curl is the only variation with the TRX that allows you to truly isolate the biceps, making it a very valuable exercise to have in your tool kit.

Benefits of TRX Bicep Curl

The benefit of the TRX bicep curl is either to grow or strengthen the biceps, outside of this goal it provides not other benefits.

How To Do TRX Bicep Curl

  1. Start with the arms out straight, with a tight core.
  2. Pull the shoulders towards the hands through contracting the muscles of the biceps.
  3. Slowly return to the starting position.

Coaching Tips For TRX Bicep Curl

Follow these cues to perform TRX Bicep Curl correctly:

  • Keep the elbows in a fixed position
  • Isolate the barbells
  • Modulate difficulty by changing foot positioning.

Circuit 3

Complete this round 3 times.

Seated Bicep Curls

Complete 16 repetitions

Coaching Tips For Seated Bicep Curls

Follow these cues to perform Seated 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 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.

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This workout was made by Sean Klein

Sean Klein

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