60 minute intermediate bicep workout with dumbbells and a resistance band

Here's everything you need to try our 60 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.

60 min read
Sean Klein Photo
Created by
Sean Klein
Last updated
09/02/24
In This Workout
  • Circuit 1
  • Hammer Curls
  • Circuit 2
  • Bicep Curls
  • Circuit 3
  • Alternating Bicep Curls
  • Single Arm Hammer Curl
  • Circuit 4
  • DB Crush Grip Bent Over Row
  • Single Leg Pallof Press

Circuit 1

Complete this round 3 times.

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.

Circuit 2

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.

Circuit 3

Complete this round 3 times.

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.

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.

Circuit 4

Complete this round 3 times.

DB Crush Grip Bent Over Row

Complete 14 repetitions

Coaching Tips For DB Crush Grip Bent Over Row

Follow these cues to perform DB Crush Grip Bent Over Row correctly:

  • Keep an arch in the lower back and tension in the hamstrings
  • Don't use any momentum.

Single Leg Pallof Press

Complete 10 repetitions

Coaching Tips For Single Leg Pallof Press

Follow these cues to perform Single Leg Pallof Press correctly:

  • Extend the arms slowly, focusing on balance
  • Have a slight bend in the knee and the hip that are planted to the floor.

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This workout was made by Sean Klein

Sean Klein

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