You can use these as part of a regular workout or as a standalone circuit. Pull the dumbbell towards your sides by retracting your shoulder blades and pulling your elbows towards the ceiling. Push up with your arms and stabilize your lower half on your tiptoes. Slightly bend your knees and lean forward until your torso is parallel to the floor. Do only one back-and-biceps workout per week. When it comes to back workouts at home (or anywhere, FTR) it's all about control. Straight-Arm Pulldown (Prime) Sets: 3 Reps: 15-20. Each exercise will be focusing on training each muscl. 1. 1090 Dumbbells 10-90 lbs. Hold as you engage your biceps. Lower the first dumbbell back to the starting position, and then raise the opposite one to shoulder height. Pause for a second and slowly lower down to the starting position, Repeat for 2-4 sets of 12-15 reps. Next, brace your core while keeping your arms straight and elbows locked. Hold your core, straighten your back, and straighten your neckthis is the planking position. You also want to get a good squeeze at the top of the movement. Perform 3-5 sets of 6-12 reps in total. It utilizes different hand positioning at different portions of the lift. To get the most out of this back exercise, focus on eliminating momentum and utilizing your back rather than arm muscles.. A. Extend your arms all the way out and flex your pecs. This best back and bicep dumbbell workout focuses on building mass and strength in the lats, lower back, rhomboids, both heads of the biceps, and forearms.. Bicep exercises with dumbbells. Here is a simple, and very effective, bicep workout routine that you can do at home. Biceps Curl. Dumbbell Back and Bicep Workout Routine To Do At Home 45-min Typical Back and Biceps Workout with Dumbbells. One-Arm Dumbbell Row (Perform) Sets: 3 Reps: 8-10 (each . However, advanced trainees should be able to handle additional back training during the week. Push, pull and legs is a very simple, yet effective training split for anyone, ranging from those picking up their first barbell to hardened gym veterans. 2. B. Slightly arch your upper back and thrust your chest out. Hold for 20 seconds, rest for 10 seconds. Weights & Benches. Back. In today's home dumbbell workout we'll be training our Back and Biceps with 7 high intensity exercises. Sit on a bench, bend down at your torso, hold a dumbbell in your hand, and rest your other arm on your knee. IYT Raises 4. Set 1: Close Grip Row; Hammer Bicep Curl; Set 2: Supinated grip row; Standard bicep curl; SA Squat to Concentrated Curls 10/10. 6-12 reps per set. Tips. Back and biceps workout for building upper body strength and defined arms at home. Bent-over Row 2. This back and bicep superset workout for women is the perfect strength and cardio combo. Here is a tutorial for this workout. Best Rep Range: 8-15. Back bicep workout Ep. Hold the barbell with both hands with arms straight. Your palms should face your body, and your arms hang down. Drag Curl 3. This is the starting position. Push workouts include chest, shoulders and triceps. Dumbbell Incline I-Y-T Raises. Concentration Curl 5. Dumbbell HIIT Routine: Single Leg Single Arm Dumbbell Rows 10/10. Dumbbell Bent-Over Row: 3 sets x 10 reps, 60-sec rest; Incline Dumbbell I-Y-T Raises: 3 . 10 Best Back and Bicep Dumbbell Workout for Mass and Strength. Begin by standing up straight with your feet shoulder-width apart and arms by your side, with a dumbbell centered in each hand. Rest the entirely of your palm on each of the dumbbells and push yourself off the floor. The dumbbell zottman curl is one of the best variations of the standard bicep curl. When people think of a curl, they frequently picture this bicep workout. Control the eccentric movement while maintaining a strong core. Prescription: 10 reps. & 10-90 lbs. 2-3 sets per exercise. Squeeze your back muscles forcefully and then release the cable handle under control for a full lat and trap stretch. This 30-minute dumbbell workout to build your back is designed as a circuit workout. In all my videos, the first round is . Four dumbbell back exercise and three dumbbell bicep exercises combined with heart-pumping cardio tabata intervals! Hold a weight in each hand and rest them at shoulder height, with your palms facing forward and your elbows bent. Your elbows should make a 90-degree angle on the way down. 05 | Dumbbell Killer. How To: Seated Incline Dumbbell Bicep Curl. 1: Hammer curls 3-5 sets of 6-10 reps. 2: Dumbbell curls 3-5 sets of 8-12 reps. 3: Concentration curls 3-5 sets of 10-15 reps. 35-Minute Pull Workout. This 20 min back and bicep workout is such a great at home workout with dumbbells. Bend forward until your spine is at about a 45-degree angle to the floor. Connect your preferred attachment to the cable row station. Secure your feet and let your arms hang down, holding each dumbbell with a neutral grip. DB Bent-Over Row. By squeezing your lats and pressing your elbows into your sides, pull the bar to your chest. Pause at the top of the lift, squeezing the biceps, and then lower to starting position. Finally, slowly return to starting position. Back bicep workout Ep. Time: 15 minutes Equipment: 5-10 pound dumbbells for beginner/intermediate, 12 pounds for advanced Good for: Biceps- and back-toning Instructions: Choose six moves below (three from the first . It isolates your middle and upper back muscles and also strengthens your lats muscles. We'll do four sets of 7 exercises, alternating between pushing and pulling movements, so we can produce maximum results with minimal time and equipment. Rest 30 seconds between sets. Dumbbell DeadLift For Back. Back bicep workout Ep. Lift the dumbbells with control to shoulder height by flexing your elbows. Pull the dumbbell towards your chest, holding your shoulder together. Workout 1: Starter. You want them to be set at shoulder-length apart. Curl the dumbbells to shoulder height, keeping hands facing each other. See our complete guide to this movement HERE. DB Pendley Row 6. This 25-minute arm and back workout at home is designed to burn calories while strengthening and toning your back, shoulders, chest, triceps and biceps. How to do it: Lie with your chest down on the floor, reaching your arms straight out in front of you (as if you were . Perform arm-strengthening biceps curl exercises using a pair of 1- or 5-pound dumbbells. After the bar contacts your chest, manage its release until your elbows are almost completely stretched. Rest 1-2 minutes between exercises. Each circuit in today's arm workout contains one back exercise AND one exercise that targets the back plus an additional muscle group chest, shoulders, triceps, and biceps. Back. Repeat the desired number of sets. . How to: Hold a pair of dumbbells at your sides, palms facing forward, and keep your back straight and chest up. Back/Biceps Workout #1. 3 sets of 6 reps each. 03 | Dynamic for Weight Loss. Stand up and put your legs at shoulder-width apart with your knees somewhat bent. One arms row is an effective back workout for building stronger back. The first portion, the regular curl, focuses on bicep strength. Pendulum Hip Thrusts x 10. Bend one elbow and raise a single dumbbell to shoulder height, keeping your forearm as still as possible. Bent Over Barbell Rows 4 sets of 5-8 reps; Lat Pull-Downs 3 sets of 8-10 reps; Dumbbell Curls 3 sets of 10-15 reps; Face Pulls 3 sets of 10-15 reps; Barbell Shrugs 3 sets of 8-10 reps; Back/Biceps . Curl the dumbbell back to start position. 3 sets of 8 reps each. SplitStrong 35 Day 7. Now, pull the handles down in the direction of your core. Slowly raise the dumbbells up, keeping your arms straight, until your arms are parallel to the ground. Press . Back and Biceps Dumbbell Workout. 10. The back muscle is the main targeted muscle in most rows . Stand with feet shoulder-width apart and knees slightly bent. In this back and bicep dumbbell workout you'll also want to have a chair, . Dumbbells 5-52 lbs. One Arm Row. Dumbbell bicep curl technique: Standing tall and with your knees slightly bent, space your feet about shoulder-width apart. Pete Williams is a NASM-certified personal . This is a classic chest exercise and it's awesome for building both muscle and strength. Here now are 4 examples of what a back/biceps day could look like using the guidelines and recommendations we just covered. Repeat for 3 to 5 sets of 8 to 12 repetitions. . 10. Shop Home Gyms Compare Home Gyms. Zottman Curl. Curl your arms to the maximum and twist your wrist so that the little finger is at a lower level than the thumb. Grasp a dumbbell in both hands. A military press . The Best Back and Bicep Dumbbell Workout: 1. Sets: 4. 7 Bicep Workouts With Dumbbells 1. Keeping your back straight and abdominals engaged, lift the dumbbell rotating your palms to the ceiling. Here is a sample of a back workout routine that you can do with dumbbells at home. Planks to Cobra Pulls. This is the starting position. Slowly lower down until arms are straight and reset and repeat. Isometric Biceps Hold. Slowly . Do each exercise for 45 seconds each, followed by 15 seconds rest. Major arms muscles are also involved in this back and bicep workout. Hammer Curl 7. . Russian Twists x15 double count. Peter Ardito. Back bicep workout Ep. Simple and effective workout that focuses on the back and biceps but also includes core work and full body movements. Back bicep workout Ep. Hold the dumbbells by your side with your wrists in neutral while standing up straight. Superman Back Extension. Bring the handles down to shoulder level. Slowly return the dumbbells to the starting position. Stand with your feet about hip-width apart. Keep your back straight and chest up. Click to Subscribe to the Gymming at Home YouTube Channel. Retract your shoulder blades and row the dumbbells towards the outside of the bench keeping your chest on the bench. Rest only briefly (about a minute or so) between circuits. Press the weights . Hold a weight in each hand with your palms facing your legs and your elbows on the floor bent at 90 degrees so that the weights are in the air. Military press. This routine is the best dumbbell bicep workout for novice lifters to make gains. How to Dumbbell Curl. . Keep them at your sides or move them slightly forward. Holding a pair of light-weight dumbbells, stand with feet hip-width apart, knees slightly bent. 8. 552 Dumbbells 5-52 lbs. Don't let your upper arms travel back during the curl. Targeted Muscles- Upper and middle back muscles, lats. So here's a way to train on back and biceps using just dumbbells. Barbell curls. How to do it: Standing with feet shoulder-width apart, hold a set of dumbbells with a neutral grip so your hands face each other. 04 | Mass with Class. Dumbbells should be held with an underhand grip in either hand. Back Exercises With . 6. Dumbbell Snatch (46) DB Rows (410) Rear Delt Raises (310) Dumbbell Curls (310) Incline DB Curls (36-8) Dumbbell Hammer Curls (210) Rest 1 to 2 minutes between sets and exercises. Pull workouts take care of back and biceps. 01 | Dumbbell HIIT Routine. 12 rounds. It included a total of 8 exercises for a duration of 60 minutes. Now from your hips, bend forward, and keep your back upright. Shift hips back as you lower torso until nearly parallel with the ground. Here are 10 exercises to help you build back and biceps with the help of dumbbell only. 16. Back and bicep dumbbells workout are perfect for the at-home exerciser with the limited space. The zottman curl targets your biceps and forearms at the same time. Sit upright and pull the attachment toward your abs by driving your elbows behind your torso. [The Smoothie Diet : 21 Day Rapid Weight Loss Click Here Now] 3 Veggies that FIGHT Abdominal Fat | Do This, Burn Fat: 101 Sneaky Weight Loss Tricks | TOP 101 Foods that FIGHT Aging click here | These 4 foods accelerate AGING in your body | New All Day Slimming TEA - Click Here 02 | Fat Burn Core Blaster. The combination of back and bicep exercise help to increase your muscle strength and endurance in back and bicep.Back and bicep is a muscle pairing as old as the Rowing exercises. Beginner Back and Biceps Workout (Option A) 1. While leg workouts cover quads, hamstrings and calves.The reason it works so well is that it . Without moving your upper arms, bend your elbows and curl . The key with the dumbbell press is to get a deeper stretch at the bottom than you would with a barbell. Keeping your wrists in neutral curl until the end of the dumbbell is near your anterior shoulder. Hold a pair of dumbbells in an underhand (supinated) grip, arms hanging by your sides. For each exercise, try to start with the heavy dumbbell, and as your muscles fatigue, drop down to the lighter dumbbell. Bicep Curls.