60 Minutes Advanced Biceps Workout with Dumbbell
A 60 minutes general fitness workout targeting your biceps using dumbbell equipment. 5 exercises, 15 total sets, designed for advanced lifters.
60 Minutes
Duration
15
Total Sets
8-15 reps
Rep Range
~630
Est. Calories
The Workout
Start with this as your primary movement. Warm up with 2 lighter sets first.
Form cues
- Sit at the preacher bench with your upper arms flat against the pad.
- Grip the bar or dumbbells with an underhand grip.
- Curl the weight up to shoulder level without lifting your arms off the pad.
Perform seven reps from full extension to the midpoint (elbows at 90 degrees).
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.
Stand with dumbbells at your sides in a neutral (hammer) grip.
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.
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
- Hold dumbbells at your sides with palms facing each other (neutral grip).
- Curl the weight up without rotating your wrist — keep the neutral grip throughout.
- Squeeze at the top and lower under control.
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.