60 minute beginner bicep workout with dumbbells at home

Here's everything you need to try our 60 minute beginner bicep workout with dumbbells 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 Photo
Created by
Sean Klein
Last updated
04/04/24
In This Workout
  • Circuit 1
  • Single Arm Hammer Curl
  • Alternating Bicep Curls
  • Bicep Curls
  • Circuit 2
  • Hammer Curls
  • Half Kneeling Arnold Press
  • DB Cross Body Straight Leg Deadlift
  • Circuit 3
  • Overhead DB Tricep Extension
  • DB Crush Grip Floor Press

Circuit 1

Complete this round 3 times.

Single Arm Hammer Curl

Complete 12 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.

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.

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.

Circuit 2

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.

Half Kneeling Arnold Press

Complete 10 repetitions

The half kneeling arnold press is a good vertical press variation, especially for those who are training at home with limited equipment.

Benefits of Half Kneeling Arnold Press

The main benefit of the half kneeling Arnold press is it’s ability to build muscle in the shoulders and add variety to a home training set up.

How To Do Half Kneeling Arnold Press

  1. Find a stable half kneeling position (which knee is planted doesn’t make to much of a different, if you want to change each round go ahead, if not thats also fine).
  2. Start with the palms of the hands facing the shoulders.
  3. As you lift the weights overhead twist the hands so the palms are facing away from the body.
  4. Move back to the starting position with control.

Coaching Tips For Half Kneeling Arnold Press

Follow these cues to perform Half Kneeling Arnold Press correctly:

  • Start with your palms facing your sternum and rotate outwards as you press
  • Finish with the biceps next to the ears.

DB Cross Body Straight Leg Deadlift

Complete 8 repetitions

Coaching Tips For DB Cross Body Straight Leg Deadlift

Follow these cues to perform DB Cross Body Straight Leg Deadlift correctly:

  • Bend at the knees and the hips, bring the opposite hand to the opposite foot, bend at the spine and reach as far as able.

Circuit 3

Complete this round 3 times.

Overhead DB Tricep Extension

Complete 14 repetitions

Coaching Tips For Overhead DB Tricep Extension

Follow these cues to perform Overhead DB Tricep Extension correctly:

  • Do not use any momentum
  • Keep the elbows in a fixed position
  • Isolate the triceps.

DB Crush Grip Floor Press

Complete 18 repetitions

The dumbbell crush grip floor press is a great horizontal press variation if you only have access to an equipment stack with just single dumbbells.

Benefits of DB Crush Grip Floor Press

The main benefit of the dumbbell crush grip floor press is its ability to build strength and endurance in the chest / horizontal press movement pattern.

How To Do DB Crush Grip Floor Press

  1. Lye flat on the floor with the feet securely planted on the floor.
  2. With the heads of the dumbbell securely placed in both hands, press the dumbbell upward so that the hands are inline with the shoulders.
  3. Lock the elbows at the top of the repetition.
  4. Return to the starting position with control.

Coaching Tips For DB Crush Grip Floor Press

Follow these cues to perform DB Crush Grip Floor Press correctly:

  • Ensure you have a good grip on the heads of the DB
  • Lower your elbows and gentle touch them to the floor
  • Move with control.

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This workout was made by Sean Klein

Sean Klein

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