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

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.

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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! More workout details below.

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FREE HOME WORKOUT PROGRAMS
💾 6 Week Shred I Playlist: https://bit.ly/6WeekShred1
💾 6 Week Shred II Playlist: https://bit.ly/6WeekShred2
💾 6 Week Shred III Playlist: https://bit.ly/6WeekShred3
💾 Shredded: 2 Week Ab Challenge: https://bit.ly/ShreddedChallenge
💾 Sculpted Core: 2 Week Ab Challenge: https://bit.ly/UnbreakableCoreChallenge

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WORKOUT DETAILS
⏱️ 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.
⏱️ Intervals: 30 Sec Work, 30 Sec Rest (follow along on screen as timing changes)

Exercises for this dumbbell back and biceps workout:

00:00 Get Ready!
00:20 Bent Over Single Arm Row Right Arm
00:50 Bent Over Single Arm Row Left Arm
01:50 Bent Over Row Both Arms
02:50 Bent Over Single Arm Row Right Arm
03:20 Bent Over Single Arm Row Left Arm
04:20 Bent Over Row Both Arms
05:20 Bent Over Supinated Row Right Arm
05:50 Bent Over Supinated Row Left Arm
06:50 Bent Over Supinated Row Both Arm
07:50 Bent Over Supinated Row Right Arm
08:20 Bent Over Supinated Row Left Arm
09:20 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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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!