20 Minute Dumbbell Back and Biceps Workout at Home

Hello everyone!

This dumbbell back workout at home is exactly what I would be doing in the gym to build strength and add definition to my middle and upper back and arms, an entire upper body workout actually and core!

Strengthening your back has many benefits including improved posture, ability to perform other compound movements with less risk of injuries, and better form.

There are 5 exercises, with each performed for 30 seconds and straight into opposite side of single arm otherwise we have a 30 second rest if double arm! We will complete 3 full rounds of each exercise.

Single arm row (15kg)
Renegade row (15kg)
Pullovers (15kg)
Supine single arm row (8kg)
Preacher curls (8kg)

I have included above the weights I used for reference. I used 2 different weight however you could use 1 dumbbell if somewhere in the middle! Bands can also be used for this back workout!

Here are a few points to remember!

Complete same number of reps per side, even if you finish earlier on second side!
During renegade rows, try to keep hips as steady as possible!
During preacher curls, try not to straighten your arm fully as this is applying a lot of tension at elbow to lift.

Lets hit this back workout with dumbbells!

I hope you enjoy this workout!

Cx

Disclaimer:

If you are new to exercise or planning on embarking on a new fitness programme, you should consult your physician.
This video may offer health, fitness or nutritional information and is meant for educational purposes only. This information is not meant as an alternative to seeking professional medical advice or suggested treatment. Please know that performing any exercise or programme is solely at your own risk.

[kathleenkalpakis]

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[margaretannferguson]

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[ellepark]

I love how you explained each exercise before you go into the routine! This is so helpful for noobs like me!

[graceberry]

I’m obsessed with your workouts !! So easy to follow and always have music to keep me pumped 🙏🏽

[randeid]

you're so underrated, everything about your workouts is honestly perfect. You don't mislead people with captions like "do this to get abs in 2 weeks". Thank you.

[agneschan]

3:12 for ppl who do the wonderful workout everyday❤️ let’s go

[tomo]

My Gym is back in business today. But now I feel it is not necessary to go back there because your workout video actually worked much better than Gym equipment. I couldn't survive quarantine without you! Thank you so much and stay safe♡

[HelloTruDee]

Wow! Thank you so much. I truly appreciate the no ads in the workout so it doesn’t disrupt me with the short time I have. 💜

[emilyfrey]

Still one of my faves years later! I've gained a lot of strength following Caroline ❤

[strivingfornewhorizons]

This is amazing!

Love the instructions in the beginning! It's also great that you can hear the timer easily, you can easily see if it's rest time or work time, the music is motivating and you're showing the exercise again before the next round starts in case people forgot - all of these things (+the fact that it's a great workout) make it very easy to follow

You've clearly put a lot of work into this💪

[vylia]

Two weeks passed, and I came back for more! An intense session, just how I like it! Thanks, Caroline!

[atozbodyfitness]

from one professional to another, this is a great routine well done!

[Jessicawhatevaa]

I love that this is just with one dumb bell cause that's all I have! Hahaha thank you for this!

[jenelmichel]

Just found your channel a few days ago and absolutely love your workouts! The timers, the previews of the next exercise, the music, it’s all great!!

[vylia]

Today I customized an upper body session, and this was my warming up. Focus and intensity in this short and excellent workout! Thanks, Caroline!

[schmangschmang]

I'm so in love with you. Not in the same way that your husband is in love with you, but in the way that you've made me physically stronger emotionally stronger and you've made me so in love with myself and therefore for that reason I'm so in love with you. Thank you for every workout I genuinely feel like that you care for the people that watch your videos

[bodybyparadise]

I'm a fitness trainer and super new to youtube. I LOVE your videos and only hope that I can be as uplifting and encouraging as you are. It blows me away the amount of weight you use. I'm 50 so I am trying to increase my weight lifting. You are an inspiration!!

[matthewalmond]

Brilliant workout as always! I did it with a mixture of bands and light weights which is all I have but simply upped the reps as you very useful suggested in your intro comments. Thanks again. Matthew

[ingridfreitas]

Love our arms workouts, thank u caroline

[tinettedebeer]

And again I need to say this was amazing. Felt the burn 🔥💪 and loved it. Today is day 2 after I've done this workout! And still feel the muscles I've worked!

I've struggled with first exercise, I'm a little of balance😳but I know I'll get stronger with all of your workouts.
Thanks Caroline 🌺