45 Minutes Beginner Biceps Workout with Resistance Bands
A 45 minutes fat loss workout targeting your biceps using resistance bands equipment. 3 exercises, 9 total sets, designed for beginner lifters.
45 Minutes
Duration
9
Total Sets
10-15 reps
Rep Range
~473
Est. Calories
The Workout
Start with this as your primary movement. Warm up with 2 lighter sets first.
Form cues
- Stand on the center of the band with feet hip-width apart.
- Grip the ends or handles with palms facing forward.
- Curl your hands toward your shoulders, keeping elbows pinned at your sides.
Sit on the floor with legs extended and loop the band around both feet at the arches.
Form cues
- Sit on the floor with legs extended and loop the band around both feet at the arches.
- Grab both ends of the band with a neutral grip, arms fully extended forward.
- Row the band to your lower ribs, driving your elbows straight back.
Finish strong — take the last set close to failure.
Form cues
- Stand on the center of the band with feet hip-width apart, hold both ends in a supinated grip.
- Curl both hands toward your shoulders, keeping your elbows pinned at your sides.
- Squeeze the biceps at the top where tension is highest.
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.