60 Minutes Beginner Biceps Workout with Dumbbell
A 60 minutes fat loss workout targeting your biceps using dumbbell equipment. 5 exercises, 15 total sets, designed for beginner lifters.
60 Minutes
Duration
15
Total Sets
10-15 reps
Rep Range
~630
Est. Calories
The Workout
Start with this as your primary movement. Warm up with 2 lighter sets first.
Form cues
- Hold one end of a dumbbell vertically on both palms, pressing your palms into the underside of the top plate.
- Stand tall and curl the dumbbell up by flexing at the elbows.
- Keep your elbows tucked tight to your sides throughout the entire movement.
Lie face down on an incline bench (45-60 degrees).
Form cues
- Lie face down on an incline bench (45-60 degrees).
- Let your arms hang straight down, holding dumbbells or a barbell.
- Curl the weight up by contracting your biceps.
Set the bench to 45-60 degrees and sit back with your arms hanging straight down.
Form cues
- Set the bench to 45-60 degrees and sit back with your arms hanging straight down.
- Let the dumbbells hang at full extension — feel the deep stretch in your biceps.
- Curl up without moving your upper arm, which stays perpendicular to the floor.
Curl dumbbells up with palms facing up (supinated).
Form cues
- Curl dumbbells up with palms facing up (supinated).
- At the top, rotate your wrists so palms face down (pronated).
- Lower slowly with the pronated grip.
Finish strong — take the last set close to failure.
Form cues
- Stand with dumbbells at your sides in a neutral (hammer) grip.
- Curl one dumbbell across your body toward the opposite shoulder.
- Keep your elbow pinned to your side — only the forearm moves.
Why This Workout Works
This workout is built around the principles of fat loss training. Maintain heavy compound lifts to preserve muscle mass while in a caloric deficit. Add supersets and circuits for accessory work to increase training density. Keep protein high (1g per pound of bodyweight) and prioritize sleep for recovery.
Training Parameters
- Rep Range: 10-15 reps — high enough to keep your heart rate elevated
- Rest Periods: 30-60 seconds — short rest to maximize calorie burn
- Sets Per Exercise: 3-4 sets — optimized for fat loss
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 fat loss results.