45 Minutes Advanced Biceps Workout with Resistance Bands
A 45 minutes general fitness workout targeting your biceps using resistance bands equipment. 3 exercises, 9 total sets, designed for advanced 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 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.
Anchor the band above head height — a pull-up bar or door anchor works well.
Form cues
- Anchor the band above head height — a pull-up bar or door anchor works well.
- Kneel or stand and grab each end of the band with arms fully extended overhead.
- Pull your elbows down and slightly back, driving them toward your hip pockets.
Finish strong — take the last set close to failure.
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.
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.