workout

30 Min Home Back and Biceps Workout


Bookmark

150-300

30 min

Dumbbells

Advanced, Intermediate

We're going to get a serious pump today. This home back and biceps workout only requires dumbbells, but you may also use a barbell if you'd like to. Regardless of which resistance form you choose, you'll want to have varying weights available so that you can mix up the resistance depending on the movement. Ready. Set. Let's go!

Warm up
T Spine Rotation + Hamstring Stretch
Bird Dog
Scapula Push Ups

Back and Biceps Workout
A1: Sumo Deadlift / DB x 8
A2: DB Wall Curl x 12
B1: DB Snatch from Hang x 10
B2: Cross Body Curl x 8 each
C1: Self-supported DB Hip Row x 12 each
C2: DB Zottman Curl x 12

Cool Down
Child’s Pose to Reach Through
Page Turner

You may also like

sidebar

30 Min Dumbbell Back Workout

  • Intermediate, Advanced
  • 30 min
sidebar

35 Min Dumbbell Back and Biceps Workout

  • Intermediate, Advanced
  • 35 min
sidebar

20 Min Back Workout with Dumbbells at Home

  • Intermediate, Advanced
  • 20 min
sidebar

30 Min Dumbbell Back and Biceps Workout

  • Intermediate, Advanced
  • 30 min
sidebar

25 Min Back and Biceps Workout with Dumbbells at Home

  • Intermediate, Advanced
  • 25 min
sidebar

5 Minute Back Workout at Home Routine

  • Beginner, Intermediate
  • 5 min
sidebar

40 Min Back and Bicep Workout

  • Intermediate, Advanced
  • 40 min
sidebar

45 Min Chest and Back Workout with Dumbbells

  • Intermediate, Advanced
  • 45 min
sidebar

30 Min Back and Bicep Workout

  • Beginner, Intermediate, Advanced
  • 30 min
sidebar

20 Min Bodybuilding Back Workout to Build Muscle

  • Intermediate, Advanced
  • 20 min