Moderate Workout

Biceps

Moderate Duration 54 minutes

Target Areas: Arms, Back

Equipment: Dumbbell, Bench, Barbell

Added By Polifron Ionut

Tags

Full Gym Workouts Arm Workouts Dumbbell Workouts Bench Workouts Barbell Workouts

Exercises

Set 1: 1 round

Look up with Arched Back

Look up with Arched Back

1 minute

Backward Shoulder Rolls

Backward Shoulder Rolls

1 minute

Downward Facing Dog with Calf Stretch

Downward Facing Dog with Calf Stretch

1 minute

Rolling Back Stretch

Rolling Back Stretch

1 minute

Set 2: 1 round

Dumbell Back Row

Weights: Moderate

Dumbell Back Row

10 reps

1 minute

Dumbell Back Row

Weights: Moderate

Dumbell Back Row

10 reps

1 minute

Dumbell Back Row

Weights: Moderate

Dumbell Back Row

10 reps

1 minute

Kneeling Right Arm Rows

Weights: Light

Kneeling Right Arm Rows

10 reps

5 seconds

Kneeling Left Arm Rows

Weights: Light

Kneeling Left Arm Rows

10 reps

1 minute

Kneeling Right Arm Rows

Weights: Light

Kneeling Right Arm Rows

10 reps

5 seconds

Kneeling Left Arm Rows

Weights: Light

Kneeling Left Arm Rows

10 reps

1 minute

Kneeling Right Arm Rows

Weights: Light

Kneeling Right Arm Rows

10 reps

5 seconds

Kneeling Left Arm Rows

Weights: Light

Kneeling Left Arm Rows

10 reps

1 minute

Weights: Moderate

15 reps

1 minute

Weights: Moderate

15 reps

1 minute

Weights: Moderate

15 reps

1 minute

Weights: Moderate

15 reps

1 minute

Dumbbell Upright Rows

Weights: Moderate

Dumbbell Upright Rows

12 reps

1 minute

Dumbbell Upright Rows

Weights: Moderate

Dumbbell Upright Rows

12 reps

1 minute

Dumbbell Upright Rows

Weights: Moderate

Dumbbell Upright Rows

12 reps

1 minute

Set 3: 1 round

Isometric Bicep Curls

Weights: Moderate

Isometric Bicep Curls

20 reps

1 minute

Isometric Bicep Curls

Weights: Moderate

Isometric Bicep Curls

20 reps

1 minute

Isometric Bicep Curls

Weights: Moderate

Isometric Bicep Curls

20 reps

1 minute

Isometric Bicep Curls

Weights: Moderate

Isometric Bicep Curls

20 reps

1 minute

Right Concentrated Bicep Curls

Weights: Moderate

Right Concentrated Bicep Curls

12 reps

5 seconds

Left Concentrated Bicep Curls

Weights: Moderate

Left Concentrated Bicep Curls

12 reps

1 minute

Right Concentrated Bicep Curls

Weights: Moderate

Right Concentrated Bicep Curls

12 reps

5 seconds

Left Concentrated Bicep Curls

Weights: Moderate

Left Concentrated Bicep Curls

12 reps

1 minute

Right Concentrated Bicep Curls

Weights: Moderate

Right Concentrated Bicep Curls

12 reps

5 seconds

Left Concentrated Bicep Curls

Weights: Moderate

Left Concentrated Bicep Curls

12 reps

1 minute

Right Concentrated Bicep Curls

Weights: Moderate

Right Concentrated Bicep Curls

12 reps

5 seconds

Left Concentrated Bicep Curls

Weights: Moderate

Left Concentrated Bicep Curls

12 reps

1 minute

Alternating Bicep Curls

Weights: Heavy

Alternating Bicep Curls

20 reps

1 minute

Alternating Bicep Curls

Weights: Heavy

Alternating Bicep Curls

20 reps

1 minute

Alternating Bicep Curls

Weights: Heavy

Alternating Bicep Curls

20 reps

1 minute

Alternating Bicep Curls

Weights: Heavy

Alternating Bicep Curls

20 reps

1 minute

Alternating Hammer Curls

Weights: Heavy

Alternating Hammer Curls

20 reps

1 minute

Alternating Hammer Curls

Weights: Heavy

Alternating Hammer Curls

20 reps

1 minute

Alternating Hammer Curls

Weights: Heavy

Alternating Hammer Curls

20 reps

1 minute

Alternating Hammer Curls

Weights: Heavy

Alternating Hammer Curls

20 reps

Related Workouts

Biceps and Back

Biceps and Back

43 mins 15 secs, Moderate

23 minutes, Moderate

biceps and Back (Abs)

biceps and Back (Abs)

30 mins 26 secs, Moderate

53 minutes, Moderate

Back-Biceps-Dumbbells

Back-Biceps-Dumbbells

8 mins 40 secs, Moderate

29 mins 6 secs, Moderate

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

Ben Keulder UPPERBODY

Ben Keulder UPPERBODY

7 mins 30 secs, Moderate

I Let Him Control My Upper Body Workout for the Day

I Let Him Control My Upper Body Workout for the Day

37 mins 35 secs, Intense

LOWER BODY STRENGTH WORKOUT // WEEK 4, DAY 2

LOWER BODY STRENGTH WORKOUT // WEEK 4, DAY 2

37 mins 29 secs, Moderate

Full Body Strength & Endurance Gym Workout

Full Body Strength & Endurance Gym Workout

3 hrs 52 mins 45 secs, Moderate

Training Workout EMOM

Training Workout EMOM

1 hour, Intense

Chest & Biceps Hypertrophy (Home Gym Update)

Chest & Biceps Hypertrophy (Home Gym Update)

23 mins 46 secs, Intense