90 Minutes Beginner Biceps Workout with Dumbbell
A 90 minutes muscle building workout targeting your biceps using dumbbell equipment. 7 exercises, 22 total sets, designed for beginner lifters.
90 Minutes
Duration
22
Total Sets
8-12 reps
Rep Range
~990
Est. Calories
The Workout
Start with this as your primary movement. Warm up with 2 lighter sets first.
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.
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.
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.
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 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.
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 muscle building training. Use moderate loads (65-80% of your 1RM) with controlled eccentrics and full range of motion. Prioritize progressive overload by adding reps before adding weight. Train each muscle group 2x per week with 10-20 hard sets per muscle per week.
Training Parameters
- Rep Range: 8-12 reps — the hypertrophy sweet spot for maximum muscle growth
- Rest Periods: 60-90 seconds — long enough for quality reps, short enough for metabolic stress
- Sets Per Exercise: 3-4 sets — optimized for muscle building
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
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