Moderate Workout

Biceps

Moderate Duration 24 minutes

Target Areas: Arms

Equipment: Dumbbells, Wall, Barbells, Kickboxing

Added By Jeff Haines

Tags

Full Gym Workouts Arm Workouts Dumbbell Workouts Wall Workouts Barbell Workouts

Exercises

Set 1: 2 rounds

Biceps Stretches

30 seconds

Rest

20 seconds

Rapid Punches

1 minute

Alternating Bicep Curls

Alternating Bicep Curls

1 minute

Rest

20 seconds

Right Concentrated Bicep Curls

Right Concentrated Bicep Curls

1 minute

Rest

20 seconds

Left Concentrated Bicep Curls

Left Concentrated Bicep Curls

1 minute

Rest

15 seconds

Small Reverse Arm Circles

Small Reverse Arm Circles

30 seconds

Small Forward Arm Circles

Small Forward Arm Circles

30 seconds

Rest

15 seconds

Barbell Bicep Curls

Barbell Bicep Curls

1 minute

Rest

20 seconds

Wall Push Ups

1 minute

Shadow Boxing

1 minute

Barbell Bicep Curl to Press

Barbell Bicep Curl to Press

1 minute

Rest

30 seconds

Related Workouts

11 mins 25 secs, Moderate

18 mins 45 secs, Intense

11 mins 10 secs, Intense

4 mins 30 secs, Beginner

9 mins 16 secs, Moderate

24 minutes, Intense

Quickdraw Adjustable Dumbbells

Top Choice for this Workout

Quickdraw Adjustable Dumbbells

We love these adjustable dumbbells from Rep Fitness. They take up very little space and are also very durable compared to other adjustable dumbbells on the market.

Workouts with the same Equipment

Starter - Eccentric Arms

Starter - Eccentric Arms

23 mins 56 secs, Intense

Front, Back, Side-to-Side

Front, Back, Side-to-Side

25 minutes, Moderate

All Exercises you'll ever need (Lower)

All Exercises you'll ever need (Lower)

19 mins 36 secs, Intense

34 mins 45 secs, Intense

31 mins 30 secs, Intense

Superset Struggle Workout

Superset Struggle Workout

29 mins 3 secs, Moderate

Do this workout in Workout Trainer

✓ Follow along to move-by-move multimedia workouts

✓ Integrated smartwatch & heart rate monitor experience

✓ Earn points, compete on the Leaderboard, stay motivated!

✓ Scheduling to fit your busy lifestyle

Recommended Gear

Do this workout with the best exercise equipment. We recommend using a bluetooth chest strap heart rate monitor or a smartwatch for more training optimization & performance tracking.

Quickdraw Adjustable Dumbbells

Power Systems Hex Dumbbells

Bowflex SelectTech 552 Adjustable Dumbbells

Rep Fitness Colorado Barbell

Jayflex Hyperbell Dumbbell Converter

Iron Crush Olympic Barbell

Polar H10 Heart Rate Monitor

Polar Verity Sense HR Armband

Apple Watch Ultra 2

Samsung Galaxy Watch 7

Show More

Workout Categories

Featured

Weight Loss

Abs & Core

Bodyweight

YouTube

Community Created

Weightlifting

HIIT

Cardio

Toning

Full Body