45 Minutes Beginner Biceps Workout with Dumbbell
A 45 minutes general fitness workout targeting your biceps using dumbbell equipment. 3 exercises, 9 total sets, designed for beginner lifters.
45 Minutes
Duration
9
Total Sets
8-15 reps
Rep Range
~473
Est. Calories
The Workout
Start with this as your primary movement. Warm up with 2 lighter sets first.
Form cues
- Sit on a bench with feet wide and lean forward slightly.
- Brace the back of your upper arm against your inner thigh.
- Curl the dumbbell up, supinating your wrist at the top.
Stand or sit with dumbbells at your sides, palms facing forward or in a neutral position.
Form cues
- Stand or sit with dumbbells at your sides, palms facing forward or in a neutral position.
- Curl the weight up while supinating (rotating) your wrist so your palm faces the ceiling at the top.
- Squeeze the bicep at the peak and hold briefly.
Finish strong — take the last set close to failure.
Form cues
- Perform seven reps from full extension to the midpoint (elbows at 90 degrees).
- Without resting, perform seven reps from the midpoint to full contraction.
- Without resting, finish with seven full-range-of-motion curls.
Why This Workout Works
This workout is built around the principles of general fitness training. Combine compound movements with moderate loads and moderate reps. Include a mix of push, pull, hinge, squat, and carry patterns each week. Add 2-3 days of cardio and prioritize mobility work. This is sustainable, long-term training.
Training Parameters
- Rep Range: 8-15 reps — designed for sustained muscular effort
- Rest Periods: 60-90 seconds — short rest to maximize calorie burn
- Sets Per Exercise: 3 sets — optimized for general fitness
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 general fitness results.