30 Minute Dumbbell Back and Bicep Workout At Home [PULL WORKOUT]

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Truth be told... when I finished this workout it felt like my biceps were able to EXPLODE 💥 This KILLER 30 minute dumbbell workout will sculpt and shred your back and biceps.

We're slowing it down a little in this workout, but that doesn't mean you won't be sweating or burning calories. Challenge yourself by choosing a set of weights that are a little heavier and one that is slightly lighter. (I'll be using 20lb and 30lb dumbbells – 9kg/14kg). Concentrate on pausing at the top of each lift to maximize time under tension as this will help you to get stronger!

**SCROLL FOR WORKOUT DETAILS**

Links:

Workout Programs:

HIIT Dumbbell Workouts:

⏱️ Duration: 32 Mins + 4 Min Cool Down
🏋️♂️ Equipment: Two sets of dumbbells (I'm using 20 lb / 9 kg and 30 lb / 14 kg dumbbells) and a mat.
🦍 We recommend Yo Gorilla Mats Premium Large Exercise Mat, size: 7' x 4' x 8mm.
⏱️ Intervals: 30 Sec Work, 30 Sec Rest (follow along on screen as timing changes)

Exercises for this dumbbell back and biceps workout:

0:20 Bent Over Single Arm Row Right Arm
0:50 Bent Over Single Arm Row Left Arm
1:50 Bent Over Row Both Arms
2:50 Bent Over Single Arm Row Right Arm
3:20 Bent Over Single Arm Row Left Arm
4:20 Bent Over Row Both Arms
5:20 Bent Over Supinated Row Right Arm
5:50 Bent Over Supinated Row Left Arm
6:50 Bent Over Supinated Row Both Arm
7:50 Bent Over Supinated Row Right Arm
8:20 Bent Over Supinated Row Left Arm
9:20 Bent Over Supinated Row Both Arm

10:20 Alternating Hammer Curls (heavy dumbbells)
10:50 Hammer Curls (light dumbbells)
11:50 Alternating Wide Curls (heavy dumbbells)
12:20 Wide Curls (light dumbbells)
13:20 Alternating Circle Curls (heavy dumbbells)
13:50 Circle Curls (light dumbbells)
14:50 Alternating Cross Body Curls (heavy dumbbells)
15:20 Cross Body Curls (light dumbbells)
16:20 ISO Curl Hold (light dumbbells)
16:50 ISO Curl Pulses (light dumbbells)
17:50 Alternating Twist Curls (light dumbbells)
18:20 Alternating Twist Curls (heavy dumbbells)
19:20 Slow Eccentric Curls (light dumbbells)

20:20 Bent Over Single Arm Wide Row Right Arm
20:50 Bent Over Single Arm Wide Row Left Arm
21:50 Bent Over Wide Row Both Arms
22:50 Bent Over Single Arm Wide Row Right Arm
23:20 Bent Over Single Arm Wide Row Left Arm
24:20 Bent Over Wide Row Both Arms
25:20 Single Arm Plank Row Right Arm
25:50 Single Arm Plank Row Left Arm
26:50 Renegade Rows
27:50 Single Arm Plank Row Right Arm
28:20 Single Arm Plank Row Left Arm
29:20 Renegade Rows

FINISHER / 20 Seconds Each
30:20 Twist Curls | Right, Left, Both
30:40 Upright Rows
31:00 Hammer Curls | Right, Left, Both
31:20 Upright Rows
31:40 Wide Curls | Right, Left, Both
32:00 Upright Rows

32:40 COOL DOWN + STRETCH

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Thanks for supporting our YouTube channel. We couldn’t do any of this without you!
TIFF x DAN

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DISCLAIMER: Before starting any workout, consult your doctor to ensure it's safe for you. Understand that participation in any exercise carries inherent risks of injury. By engaging in this video's exercises, you acknowledge these risks and voluntarily assume full responsibility, releasing TIFF x DAN from any liability for potential harm. Some video links are affiliate links, meaning we may earn a small commission on qualifying purchases. Your decision to purchase is always your own, and your support is greatly appreciated!

[nhakhoaminhao]

Thank you Dan, I fully watched all the advertisements

[masonsmith]

Looking big, Dan! I loved this workout! Thanks for getting us in gear!

[sebenzilekunene]

You've gained a gym partner and a subscriber. It was nice doing every exercise with you. Nice workout ♥️

[matthiaszaragoza]

Your dog at the end made my day. I found your channel just a couple of weeks ago, but you've quickly become my fave! Thanks for all the videos you put out, they're a great help!

[alessiotraverso]

Workout very hard intense! I'm very tired but happy. Great job Dan!!!

[howgamer]

Didn't feel like working out so thought I'd try this simple 30 min workout. Now dripping with sweat and totally kicked my tail lol. Thanks dude!

[IkechiUkazu]

Thank you for being human bro. You show even the pauses you take. That is inspiration like no other bro. You don't even understand

[JasonWasko]

Thank you so much for these videos. I love your workouts - you’re helping me finally achieve my fitness goals!

[debbiecanfarelli]

Hey Dan, just recently found your workouts on Youtube and love, love them. I have been working out my entire adult life which included some years as a body builder and I have learned new moves that I have never experienced and find to be very effective. So glad I came across your workouts and will continue to follow and do more, great job!!!

[HeyItsTheKellys]

I appreciate a weight lifting routine that leaves me dripping in sweat. Kudos to you, Dan, for programming and leading this one!

[neo]

Since the beginning of the pandemic I stopped going to the gym and started doing home workout with youtube videos. Your videos are very good, efficient, well produced and have helped me a lot. Congratulations for your work.

[tinab]

I have never done Twist biceps and my arms are shaking! Also did 12 minute lower body abs and...well, ouch! Thank you so much!!

[conan]

U R one of the best Yt fintness Channels!!! THX So much.. no talking just serious workouts.. Keep it Up

[fabiollaloureiro]

Can't wait for this tonight!! I would love to see a kickboxing workout with you Dan!! :-)

[HardBud]

Only video where I never skip advertisements 😂

[annettejohnston]

Thank you so much 😊 Amazing as always.Just what I needed.💪🏽🔥

[SokodiSoko]

Thanks a lot Dan, we waiting for your next push workout !!!!

[ukemeobot]

Thank you Dan! You and your dog is the absolute champions

[mimimartin]

Thank you very much for all these intensive trainings you give us you are awesome keep it up you are the best 🔥🔥🔥🔥🙌🏼🙌🏼🙌🏼🙌🏼💪🏼💪🏼💪🏼

[balvinderaccary]

Fantastic!! Best I have ever done. Thank you Dan x