40 Min Back & Biceps Workout at Home + Abs | Dumbbell Supersets

This 40 minute upper body and abs workout pairs back, biceps, and core through a series of supersets that keep the entire upper body working.

Each round combines pulling movements with abdominal work so your back stays under tension while your core stays engaged. Rows, rear delts, and biceps build strength while the abs work challenges control and stability.

Grab a few sets of dumbbells and move with us. Follow along with Tiff for lighter weights and lower impact options while Dan pushes heavier weights and higher intensity, so you can choose the pace and intensity that works best for you.

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

BACK & ABS
Supersets // 45s work x2, 30s rest
Bent Over Row (Neutral) + Dead Bugs
Single Arm Row R + DB Cross Crunch R / Cross Crunch R
Single Arm Row L + DB Cross Crunch L / Cross Crunch L
Bent Over Row (Overhand) + Straight Leg Raises
Dumbbell Pullover + Sit Up to Reach / Prayer Crunch
Plank Row + Plank Toe Touches
Reverse Fly + Russian Twists
Rear Delt Row + Flutter Kicks
Bent Over Row (Underhand) + Extend to Tuck / Extend to Crunch
Single Arm Row Variation R + Sit Up to Twist
Single Arm Row Variation L + Crunch Pulses
Upright Row + Single Leg Extensions

BICEPS & ABS
Supersets // 45s work x2, 30s rest
Alternating Supinated Curls + Bicycle Crunches
Zottman Hammer Curls + Reverse Crunches
Cross Body Curls + L-Sit Toe Touches
Drag Curls + Tabletop Crunch Reaches
Bottom Half Curls + Oblique Heel Taps
Iso Hold Curls + Plank Knee Tucks

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