workout

35 Min Dumbbell Back and Biceps Workout


Bookmark

200-400

35 min

Dumbbells

Advanced, Intermediate

Today we're working on building strength and lean muscle with a dumbbell back and biceps workout. Yes, you'll also want to have a few different resistance levels available to you so that you can switch up the weight as needed. You'll also have an opportunity to use a barbell for some sumo deadlifts if you'd like, but it's completely optional and you can choose dumbbells only if you prefer. Ready, set, let's go!

Warm up
T Spine Rotation + Hamstring Stretch
Bird Dog
Scapula Push Ups

Back and Biceps Workout
A1: Sumo Deadlift / DB x 8
A2: DB Wall Curl x 12
B1: DB Snatch from Hang x 10
B2: Cross Body Curl x 8 each
C1: Self-supported DB Hip Row x 12 each
C2: DB Zottman Curl x 12
D1: Straight Arm Pullbacks x 12
D2: Burnout Alternating Curls x 45 seconds

Cool Down
Child’s Pose to Reach Through
Page Turner

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