90 Minutes Intermediate Biceps Workout with Dumbbell
A 90 minutes general fitness workout targeting your biceps using dumbbell equipment. 7 exercises, 21 total sets, designed for intermediate lifters.
90 Minutes
Duration
21
Total Sets
8-15 reps
Rep Range
~945
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.
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.
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.
Hold dumbbells at your sides with palms facing each other (neutral grip).
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.
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.
Hold one end of a dumbbell vertically on both palms, pressing your palms into the underside of the top plate.
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.
Finish strong — take the last set close to failure.
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.
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.