45 Minutes Beginner Biceps Workout with Dumbbell
A 45 minutes strength workout targeting your biceps using dumbbell equipment. 3 exercises, 13 total sets, designed for beginner lifters.
45 Minutes
Duration
13
Total Sets
3-6 reps
Rep Range
~683
Est. Calories
The Workout
Start with this as your primary movement. Warm up with 2 lighter sets first.
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.
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.
Finish strong — take the last set close to failure.
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.
Why This Workout Works
This workout is built around the principles of strength training. Center your program around the big compound lifts: squat, bench press, deadlift, and overhead press. Use heavy loads (80-95% 1RM) with low reps and full recovery between sets. Periodize intensity — not every session should be a max effort.
Training Parameters
- Rep Range: 3-6 reps — heavy enough for maximal force production
- Rest Periods: 3-5 minutes — full recovery between heavy sets
- Sets Per Exercise: 4-6 sets — optimized for strength
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 strength results.