workout

25 Min Back and Biceps Workout with Dumbbells at Home


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150-300

25 min

Dumbbells

Advanced, Intermediate

Follow along with this back and biceps workout to build lean muscle and improve your strength. We'd recommend having a few pairs of dumbbells ready so that you can switch up your weights depending on the movement. You'll also want to have a towel available for one of the exercises. Let's pump it up!

Warm up
T, I, Y’s
Rope Pulls

Back and Biceps Workout
A1: Self-supported Single Arm DB Row x 10
A2: Hammer Curl x 12
B1: Duffin Row x 12
B2: 1:3 Tempo Curl x 10
C1: Pronate Towel Pullback x 15
C2: Reverse Curl x 12

Cool Down
Waterfalls
Wall Angels

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