IRON Series 30 Min Back & Biceps Workout - Rows, Curls | 10

Pull day let’s do it!

Packed with rows and curls to put load on the back and biceps! Slow, precise and controlled is the objective!

The timer will be on for 60 seconds per exercise with 30 seconds rest inbetween!

The dumbbells I am using for your reference are 1 x 20kg for the back movements then 2 x 8kg for the biceps!

SINGLE ARM ROW
SWITCH SIDE!
SWITCH SIDE!
SWITCH SIDE!

PULLOVERS
PULLOVERS

SINGLE ARM SUPINE ROW
SWITCH SIDE!
SWITCH SIDE!
SWITCH SIDE!

PULLOVERS
PULLOVERS

HAMMER CURL FULL - HOLD - FULL
FULL RANGE HAMMER CURL

X BODY CURL FULL - HOLD - FULL
FULL RANGE X BODY CURL

WIDE CURL FULL - HOLD - FULL
FULL RANGE WIDE CURL

FINISHER!

60 seconds
SUPINE ROW (8kg dumbbells)

21s PALM UP CURLS

Tweak the movements to suit you in regards to angle of tilt forward in rows to what feels most comfortable for you.

We all will perform movements slightly different and it is important that you are comfortable and not straining in order to be able to lift safely.

This is an intense back and bicep session!! You’ll love it!

Cx

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Useful Links

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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.

[jennysponberg]

I love that, other than during the introduction, CG doesn’t say a word during the workout. I don’t need a pre-recorded person cheering “me” on. Have always found that annoying and even distracting in other recorded workouts. But when I reach the end of a workout and CG gives the thumbs up sign, I feel affirmed.

[takingflight]

I'm going through a very difficult time of my life right now with financial challenges and career transitions. And I have to say, these workouts feel like the one thing in my life that I can control. And just seeing Caroline in there giving the thumbs up and smiling and waving really loves my spirits. These workouts are my saving grace!

[iamdevanshkalra]

Happy Easter Caroline & Girvanators, may your Easter be full of all kind of GAINS 🤎

[nadhiner]

I’ve been consistently joining Caroline since January this year, (w/ 1 or 2 rest days per week). When I started out, I couldn’t manage to do the wide bicep curls properly with my 5lbs dumbbells and today, I can’t believe I managed to complete the entire 60 seconds of wide bicep curls without any pause with two 10lbs dumbbells. Consistency works!

[onetwo_matthew]

The way Caroline looks at the camera and smiles after each tough set of curls… it’s like she’s saying “I know it hurts - I’m in pain too - but we can do it! Keep pushing!” ❤️❤️❤️

The add-on HIIT workout this week is a killer… hope you’re all feeling brave and strong! ☠️

For me it’ll be Day 5 working my arms and abs plus the 500 rep cardio workout. I’ve got a new set of dip bars; can’t wait to use them! 😊

[bonjourjetsetter]

This series is really teaching me the value of SLOWING DOWN my reps. I was definitely doing everything too fast and hurried. What a difference.

[barbiebrinkley]

Love this workout! Thank you! I've been doing your workouts for about 6 months along with a high protein low carb diet and have dropped almost 80lbs. I cannot say thank you enough!

[petrarapmund]

64 and still here. Loving these workouts . I do yoga in between workouts …. Feeling great again thank you ❤

[trishd.]

"Don't cheat yourself!" 😂 Made me laugh in the 21s. Came at right time as arms nearly dead. Completed it at my own pace. Enjoyed Pull Day! Loved rows were unilateral so went heavier. Fun pushing thru the curls. Got that nervous smile everytime I see Holds 😆. Great workout! Also did the add-on Notorious HIIT workout!
Thanks Caroline! ❤️
Happy Sunday!

[wilsonlindamarie]

Caroline, I appreciate you so much, and I pray you come back! Words can't express how grateful I am for your presence and all that you've given to those of us who were looking for a way to get in shape at home. I love you for it, and I miss your real-time workouts.

[sarahsmith]

When i first started lifting weights this video would have TERRIFIED me. I've taught myself a lot of respect and discipline that I honestly thought could never exist within me, I only did this with 10 pound weights but that's what burns me out/feels like a challenge and that's okay!!

[macorgo]

My arms are on fire!!! Loving the Iron Series, not only the workouts, but also the aesthetics of everything!

[ThePartxX]

Back & biceps! A great pull day to finish this week off! Let’s smash this one everyone! Can’t believe we already finished week two! It’s been absolutely amazing so far 😍

[LaureMBrussolo]

Caroline manages to find new great outfits for each new videos, even after hundreds of videos! 🤩

[tesstiny]

i want to go the the gym more than anything, i wasn to get fit and get strong SO badly, but i cannot afford the gym, so I've managed to find some dumbbells for cheap, and your videos are literally making my dreams come true, thank you for putting out this content, thank you for all the work you've done, you're literally helping me change my life.

[myna]

Here is the best community of Youtube, there are only positive people 😃😃💙 I am so happy to be here 😊 Happy easter 🐣 to all of you who are celebrating, and happy Sunday to rest of you 😉 Let’s workout !!!

[robhimself]

I'm now on my third time through this program, I obviously love it.

The one move I always struggled with was the pullovers - I couldn't find a way to properly target the lats and it tended to aggravate my shoulder. Moving from flat on the floor to the more standard position of head/upper back on a bench (or in my case ottoman) has been the single biggest game changer. It's become one of my favorite overall exercises and feels great in my lats - would recommend anyone give it a shot.

[amiegrubb]

I am enjoying my journey thanks to you caroline.I look forward to each workout and can’t wait to keep getting fitter and healthier. Loving all these programs. Caroline you have blessed us so much. From the bottom of my heart thank you .

[jennyfrost]

This was another tough one today especially the finisher. Glad it wasn’t legs as still tired from Friday. Did the hiit after . Now to enjoy some sunshine ☀️ Have a lovely day and thank you 💕

[fiercegremlin]

The pull overs seriously fixed my tight traps. Instant headache relief.