15 Minutes Beginner Biceps Workout with Bodyweight
A 15 minutes endurance workout targeting your biceps using bodyweight equipment. 2 exercises, 6 total sets, designed for beginner lifters.
15 Minutes
Duration
6
Total Sets
15-25 reps
Rep Range
~158
Est. Calories
The Workout
Start with this as your primary movement. Warm up with 2 lighter sets first.
Form cues
- Place a towel under one foot and grab both ends with one hand.
- Curl upward against the resistance of your foot pressing down.
- Control the eccentric by slowly lowering while maintaining foot pressure.
Finish strong — take the last set close to failure.
Form cues
- Grip the bar slightly wider than shoulder-width with palms facing away.
- Start from a dead hang with arms fully extended and shoulders packed.
- Initiate the pull by depressing your shoulder blades — imagine pulling the bar toward your chest.
Why This Workout Works
This workout is built around the principles of endurance training. Use lighter loads (40-60% 1RM) with high reps. Minimize rest between sets to challenge your cardiovascular system. Circuit training and supersets are particularly effective. Focus on maintaining form even as fatigue accumulates.
Training Parameters
- Rep Range: 15-25 reps — designed for sustained muscular effort
- Rest Periods: 30-45 seconds — short rest to maximize calorie burn
- Sets Per Exercise: 2-3 sets — optimized for endurance
Biceps Training Tips
- *Vary your grip width and angle — supinated, neutral, and pronated grips each emphasize different portions of the biceps and brachialis.
- *Incline curls stretch the long head more than standing curls, producing a fuller peak.
- *Keep elbows pinned to your sides — swinging reduces bicep activation.
Get this biceps workout personalized for you
Revy's AI will analyze your training history, recovery status, and strength levels to customize every set, rep, and weight for maximum endurance results.