40 MIN BEASTMODE BACK & BICEPS WORKOUT with DUMBBELLS

Показать описание

Get ready for the perfect Back & Biceps workout! This home dumbbell routine will help you build muscle and strength with your back and biceps at home. If you're searching for the best workout to grow your back and biceps then you came to the right place!

Follow along with me as I demonstrate how to perform each dumbbell back and biceps exercise in this workout. Let's CRUSH this together!

Here are some tips to help you get the most out of this back and biceps workout! 🤝

✅ Be sure to get a good warm up in before starting the workout

✅ Adjust your dumbbells as needed. I've added the dumbbell weight I used for each exercise during the workout to give you a reference when selecting your weights.

✅Focus on control. Let's go for quality over quantity reps

✅ Instead of just focusing on lifting the weight, focus on training the muscle instead. This will help build your mind-muscle connection.

✅ Slow down those eccentrics

✅ Take your time. If you need some more rest just pause the video!

Have a great workout! 👊

Show some love give this workout a👍

---------------------------------------------------

DUMBBELL BACK & BICEP WORKOUT DETAILS

💪 Target Muscles: Back & Biceps
⏱ Duration: 40 Minutes

45 sec work | 20 sec rest | 2 rounds | 3 blocks | finisher | 19 exercises

0:00 - Intro

BLOCK 1
0:28 - Lawn Mower Row - Right
1:33 - Lawn Mower Row - Left
2:38 - Kneeling Curls with Bent Arm Holds
3:43 - Pronated Rear Delt Fly
4:48 - Wide Stance Single Dumbbell Raise
6:03 - Round 2 (repeat)

BLOCK 2
11:53 - Landmine Row
12:58 - Preacher Hammer Curl (Right)
13:48 - Preacher Hammer Curl (Left)
14:53 - Straight Arm Bent Over Fly
15:58 - Kneeling Shrugs
17:13 - Round 2 (repeat)

BLOCK 3
22:48 - Supinated Bent Over Row (Right)
23:52 - Supinated Bent Over Row (Left)
24:58 - Concentration Curl (Right)
26:03 - Concentration Curl (Left)
27:08 - Rear Delt Row
28:13 - Standing Shrugs
29:18 - Row to RDL
30:48 - Round 2 (repeat)

FINISHER
38:20 - Superset (A1 - Alt Dumbbell Rows) (A2 - Standing Bicep Curls)

---------------------------------------------------

#dumbbellworkout #homeworkout #followalong #backbicepworkout

---------------------------------------------------

Drop a comment below and let me know how you did with this dumbbell back and biceps 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.