DUMBBELL BACK & BICEP WORKOUT at HOME (Full Routine)

Today we have an intense back and bicep workout at home using dumbbells only! This is the perfect workout to do if you want to build a strong back and grow those biceps!

This back & bicep routine does not require a bench, only a small space to perform the exercises.

I've added the weight I use for each exercise during the workout. For weight selection, use what you have available at home but always make sure you can perform each exercises with proper form.

I will demonstrate how to perform each of the dumbbell exercises in this back & bicep workout so all you need to do is follow along and let's CRUSH this together! 🔥

✅ Don't forget to warm up properly before starting this workout.

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DUMBBELL BACK & BICEP WORKOUT DETAILS

💪 Target Muscles: Back, Biceps, Rear Delts, Traps
⏱ Duration: 37 Minutes

45 sec work | 20 sec rest | 2 rounds | 3 blocks | finisher | 16 exercises

0:00 - Intro

BLOCK 1
0:28 - Single Dumbbell Alt Eccentric Rows
1:33 - Drag Curl with Regular Curl
2:38 - Straight Arm Rear Delt Fly
3:43 - Dumbbell Shrugs
4:44 - Round 2 (repeat)

BLOCK 2
9:18 - Single Arm Row Hold (Right)
10:23 - Single Arm Row Hold (Left)
11:28 - Rotating Preacher Curl (Right)
12:33 - Rotating Preacher Curl (Left)
13:38 - Kneeling Rear Delt Fly (Right)
14:43 - Kneeling Rear Delt Fly (Left)
15:48 - Superman
16:49 - Round 2 (repeat)

BLOCK 3
24:38 - Pullover Knee Tuck
25:43 - Kneeling Hammer Curl Eccentric
26:48 - Straight Arm Rotating Dumbbell Pushback (Right)
27:52 - Straight Arm Rotating Dumbbell Pushback (Left)
28:57 - Bird Dog
30:00 - Round 2 (repeat)

FINISHER (10 reps each)
35:13 - Superset A1- Row to RDL - A2 Standing Bicep Curls

Have a great workout! 👊 Hit that LIKE 👍 if you enjoyed the workout!


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Check out these other DUMBBELL WORKOUTS

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#backbicepworkout #dumbbellworkout #homeworkout #followalong

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Drop a comment below and let me know how you did with this dumbbell back & bicep workout! 👇💬

See you on the next one! 👊

DISCLAIMER:

If you purchase products through my links I may receive a small commission, there is no extra charge to you. If you did, Thank you! I really appreciate it!🙏 This helps me make more free workouts, guides and programs for everyone.

Before starting any workout/exercise program it is important to check with your physician to see if you are able to participate. If you engage in any exercise/workout or program you agree that you do so at your own risk and assume all risk of injury to yourself.

[ChrisEdi]

Let's GO!! 🔥 Have a great workout, LIKE & SUBSCRIBE if you enjoyed this workout, CRUSH IT. 👊

[mmck]

I appreciate the notes about what muscle to flex. Good addition. Thx

[zoltanorsky]

Another one done and dusted!! Will defo get back to this as trying push - pull - legs split (legs even if I commute 22km a day on a bike). Thanks so much once again for providing this great content

[stephlyonsfitness]

Putting this workout on repeat! Killer workout! I smashed that like button!

[mhriro]

很喜歡你的運動課程
你的課程是真正的在鍛鍊肌肉而不只是消耗熱量
希望有更多課程❤

[anjanabhi]

Wow what a quality Content 🔥
Thank you 😊

[chasetokutaro]

Got in a really efficient pre-bedtime exercise session following this workout! My arms and delts got super pumped by the end.

I usually work out twice a day, with resistance training at the gym early in the afternoon and an evening workout at home with many of your videos providing excellent sets for me! 💪🏼🏅

[drilladrillatv]

Just a question bro do you only do these workouts or fo you train in gym mainly or both