Beginner Workout

Biceps

Beginner Duration 8 minutes

Target Areas: Arms, Shoulders

Equipment: Dumbbell, Bench, Chair

Added By J K

Tags

Home Gym Workouts Arm Workouts Dumbbell Workouts Bench Workouts Chair Workouts

Exercises

Set 1: 1 round

8 reps

8 reps

Alternating Bicep Curls

Alternating Bicep Curls

8 reps

Alternating Hammer Curls

Alternating Hammer Curls

8 reps

Dumbbell Front Raises

Dumbbell Front Raises

8 reps

Dumbbell Lateral Shoulder Raises

Dumbbell Lateral Shoulder Raises

8 reps

Dumbbell V-Raises

Dumbbell V-Raises

8 reps

Dumbell Back Row

Dumbell Back Row

8 reps

Single Dumbbell Front Raises

Single Dumbbell Front Raises

8 reps

Tricep Extensions

Tricep Extensions

8 reps

Left Concentrated Bicep Curls

Left Concentrated Bicep Curls

8 reps

Right Concentrated Bicep Curls

Right Concentrated Bicep Curls

8 reps

Seated Bicep Curls

Seated Bicep Curls

8 reps

Seated Dumbbell Press

Seated Dumbbell Press

8 reps

Dumbbell Reverse Wrist Curls

Dumbbell Reverse Wrist Curls

8 reps

Dumbbell Chest Press

Dumbbell Chest Press

8 reps

Dumbbell Bench Press

Dumbbell Bench Press

8 reps

Bench Dumbbell Fly

Bench Dumbbell Fly

8 reps

Bench Dumbbell Tricep Pull Overs

Bench Dumbbell Tricep Pull Overs

8 reps

Lying Dumbbell Tricep Extensions

Lying Dumbbell Tricep Extensions

8 reps

Kneeling Left Arm Rows

Kneeling Left Arm Rows

8 reps

Kneeling Right Arm Rows

Kneeling Right Arm Rows

8 reps

Kneeling Left Tricep Kickbacks

Kneeling Left Tricep Kickbacks

8 reps

Kneeling Right Tricep Kickbacks

Kneeling Right Tricep Kickbacks

8 reps

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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.

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Do this workout in Workout Trainer

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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 AB-511 Adjustable Weight Bench

FLYBIRD Adjustable Weight Bench

Polar H10 Heart Rate Monitor

Polar Verity Sense HR Armband

Apple Watch Ultra 2

Samsung Galaxy Watch 7

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