60 minute advanced bicep workout with dumbbells and a resistance band at home

Here's everything you need to try our 60 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.

60 min read
Sean Klein
Created by
Sean Klein
Last updated
16/05/24
In This Workout
  • Circuit 1
  • Single Arm Hammer Curl
  • Alternating Bicep Curls
  • Hammer Curls
  • Circuit 2
  • Bicep Curls
  • Tall Kneeling Single Arm Banded Row
  • Crush Grip DB Skull Crushers
  • Circuit 3
  • Glute Bridge DB Press
  • DB Floor Press In Hollow Hold

Circuit 1

Complete this round 3 times.

Single Arm Hammer Curl

Complete 14 repetitions

Buy Dumbbells
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.

Alternating Bicep Curls

Complete 14 repetitions

Buy Dumbbells
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.

Hammer Curls

Complete 14 repetitions

Buy Dumbbells
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.

Circuit 2

Complete this round 3 times.

Bicep Curls

Complete 14 repetitions

Buy Dumbbells
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 Banded Row

Complete 14 repetitions

Buy Bands
Secondary
Upper Body
Horizontal Pull

Coaching Tips For Tall Kneeling Single Arm Banded Row

Follow these cues to perform Tall Kneeling Single Arm Banded Row correctly:

  • Keep the spine as straight as possible
  • Keep elbow close to the body.

Crush Grip DB Skull Crushers

Complete 14 repetitions

Buy Dumbbells
Isolation
Upper Body
Triceps

Coaching Tips For Crush Grip DB Skull Crushers

Follow these cues to perform Crush Grip DB Skull Crushers correctly:

  • Keep the elbows fixed throughout
  • Isolate the triceps
  • Becareful, you do not hit your head with the DB, move slowly with control.

Circuit 3

Complete this round 3 times.

Glute Bridge DB Press

Complete 16 repetitions

Buy Dumbbells
Secondary
Upper Body
Horizontal Press

Coaching Tips For Glute Bridge DB Press

Follow these cues to perform Glute Bridge DB Press correctly:

  • Have the DB's in position before finding the deadbug position
  • Press the lower back into the floor and do a hip thrust, maintain tension throughout
  • Press the DBs slowly with control, locking the elbow each rep.

DB Floor Press In Hollow Hold

Complete 10 repetitions

Buy Dumbbells
Secondary
Upper Body
Horizontal Press

Coaching Tips For DB Floor Press In Hollow Hold

Follow these cues to perform DB Floor Press In Hollow Hold correctly:

  • Have the DB's in position before finding the hollow position
  • Press the DB's slowly with control, locking the elbow each rep
  • Maintain a tight hollow hold thoughout.

If you enjoyed this workout you can find more below or try Programme, a fitness app that plans every workout for you – based on your progress, equipment and lifestyle.

This workout was made by Sean Klein

Sean Klein

Signature

Programme is a workout app that plans every workout for you

Programme learns from your past workouts, training experience and available equipment to create your optimal workout plan that adapts to your progress.