20 Min Back & Biceps Workout for Toned Arms with Dumbbells

nike dumbbellTry the full length version of this workout → 40 Min Back & Biceps Dumbbell Workout with Dan https://www.youtube.com/watch?v=qD9lPRPe-yY

This 20 minute back and biceps workout is a shorter version of our full pull day session designed to strengthen your upper body and sculpt your arms.

You’ll move through back focused pulling exercises followed by biceps work and a conditioning block that keeps your upper body engaged. The workout finishes with a short biceps finisher to challenge strength and control.

Grab a set of dumbbells and move at your pace while focusing on strong, controlled reps.

This is a great option when you want a solid upper body workout but are short on time.

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Pull Strength // 40s work, 20s rest
Bent Over Row (Underhand)
Single Arm High Row R
Single Arm High Row L
Straight Arm Pullover
Bent Over Row (Neutral)
Rear Delt Fly

Biceps // 40s work, 20s rest
Alternating Zottman Hammer Curls
Curl to 3 sec Hold
Alternating Reverse Grip Curls
Drag Curls
Cross Body Curls
ISO Hold Curls

Pull Conditioning // 30s work, 15s rest
Plank Rows
Row Variation (R, L, Both)
Dumbbell High Pull
Bent Arm Rear Flys
Dumbbell Swing
Seesaw Row

Biceps Finisher // 30s work, 10s rest
Bicep Curl + Negative
Hammer Curl Hold R + Negative L
Hammer Curl Hold L + Negative R
Bottom Half Curl + Twist

Cool Down & Stretch // 30s work x6, no rest

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