20 MIN BACK AND BICEP WORKOUT | BACK AND BICEP DUMBBELL WORKOUT

This 20 min back and bicep workout is such a great at home workout with dumbbells. In this back and bicep dumbbell workout you'll also want to have a chair, barstool, etc near by to lean against and ensure proper form for the first few back and bicep exercises.

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In this back and bicep dumbbell workout I am using a heavy and light set of dumbbells 30 lbs + 20 lbs, but do what works best for you or work with what you have on hand.

Don't forget to warm up before your workout
► 5 Min Warm Up https://youtu.be/_6-k5-w1bZw

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WORKOUT DETAILS
This back and bicep workout format is simple:
40 seconds of work. 20 seconds of rest.

Bent Over Single Arm Row (R)
Bent Over Single Arm Row (L)
Bent Over Rear Delt Raises
Romainan Deadlift

Supine Single Arm Row (R)
Supine Single Arm Row (L)
Steering Wheel Hold
Renegade Row (R)
Renegade Row (L)
Superman

Wide Curls
Hammer Curls
Zottman Curls
Alternating Cross Body Curl
Reverse Curls
Circle Curls
Lower Curls
Upper Curls
Single Arm Curl + Static Hold
Decline & Hold

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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!