45 minute intermediate bicep workout with dumbbells and a resistance band

Here's everything you need to try our 45 minute intermediate bicep workout with dumbbells and a resistance band. 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
09/02/24
In This Workout
  • Circuit 1
  • Bicep Curls
  • Hammer Curls
  • Alternating Bicep Curls
  • Circuit 2
  • Single Arm Hammer Curl
  • DB Walk Over Push Ups
  • DB Walking Deadlift

Circuit 1

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.

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.

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.

DB Walk Over Push Ups

Complete 7 repetitions

Coaching Tips For DB Walk Over Push Ups

Follow these cues to perform DB Walk Over Push Ups correctly:

  • Keep the hips high and core tight throughout
  • Keep the elbows close to the body
  • Move slowly over the dumbbell.

DB Walking Deadlift

Complete 8 repetitions

Coaching Tips For DB Walking Deadlift

Follow these cues to perform DB Walking Deadlift correctly:

  • Make sure as much weight is going through the front foot and the back foot has the toes pressed into the floor
  • Only hinge to where your able to maintain an arch in the lower back.

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This workout was made by Sean Klein

Sean Klein

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