40 Min Back & Biceps Dumbbell Workout (At Home)

Looking for the shorter version of this workout with Tiff? 20 Min Back & Biceps Workout for Toned Arms with Dumbbells https://www.youtube.com/watch?v=MYd3YxUeN2A

This back and biceps workout with dumbbells is the perfect workout to build pulling strength, improve posture, and build your arms through strength circuits and conditioning work.

We begin with a quick warm up to activate the upper back and shoulders before moving into pull strength intervals targeting the lats, rear delts, and mid-back. From there we shift into dedicated biceps work and finish with conditioning and a tough biceps finisher.

Use dumbbells that challenge you while allowing you to stay controlled through each movement. By the second round you should feel your back and arms working hard.

All you need is a few sets of dumbbells (light, medium & heavy) and a mat.

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Warm Up // 30s work x6, no rest
Arm Swings
Scapular Pull Backs
Bent Over T Raises
Bent Over Y Raises
Bird Dogs
Superman

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
Rest 30s & Repeat

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
Rest 30s & Repeat

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