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Biceps Circuit Training

Bicep workouts&nbsp;are essential for&nbsp;almost every move in the weight room. And if you’re like&nbsp;most lifters, you know there’s nothing better tha

Standing Alternating Dumbbell Curls

Alternating Incline Dumbbell Biceps Curl

Cable Biceps Curl

Biceps Stretch

Barbell Biceps Curl

Standing Concentration Curl

Standing Dumbbell Reverse Curl

Standing Behind-the-Back Bicep Stretch

Standing Hammer Curl

Resistance Band Bicep Curl

Seated Dumbbell Biceps Curl

Seated Biceps Stretch

Bicep workouts&nbsp;are essential for&nbsp;almost every move in the weight room. And if you’re like&nbsp;most lifters, you know there’s nothing better than a solid&nbsp;dumbbell workout—especially one you can do in half an hour or less.

Day 1

Week 1

	Beginner (1-2 years)
	38 minutes/day
	Build Muscle, Gain Strength, Increase Stamina
	2 x Dumbbell, Incline Bench, Hi-Lo Pulley Cable Machine, Straight Bar Attachment, Bodyweight, Barbell, 1 x Dumbbell, Handle Resistance Bands, Flat Bench Show More

Exercise	Sets	Reps	Rest
Circuit #1 - 4 rounds Rest 10s between rounds
1A.Standing Alternating Dumbbell Curls	4 rounds	30s	10s
1B.Alternating Incline Dumbbell Biceps Curl	4 rounds	30s	10s
1C.Cable Biceps Curl	4 rounds	30s	10s
1D.Biceps Stretch See Exercise Notes	4 rounds	30s	10s
Circuit #2 - 4 rounds Rest 10s between rounds
2A.Barbell Biceps Curl	4 rounds	30s	10s
2B.Standing Concentration Curl	4 rounds	30s	10s
2C.Standing Dumbbell Reverse Curl	4 rounds	30s	10s
2D.Standing Behind-the-Back Bicep Stretch See Exercise Notes	4 rounds	30s	10s
Circuit #3 - 4 rounds Rest 10s between rounds
3A.Standing Hammer Curl	4 rounds	30s	10s
3B.Resistance Band Bicep Curl	4 rounds	30s	10s
3C.Seated Dumbbell Biceps Curl	4 rounds	30s	10s
3D.Seated Biceps Stretch See Exercise Notes	4 rounds	30s	10s

Biceps Circuit Training

Day 1

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