Intermediate Difficulty with Advanced Modifications provided
Let’s work on our upper body today with a specific focus on our pulling muscles. This dumbbell back and biceps workout will simultaneously build strength and lean muscle. We do recommend having several pairs of dumbbells available so that you can switch up your weight as needed. You’ll need a chair, box, or bench for a couple of the exercises. If you’re ready, then let’s do it.
Warm up
Shoulder Box + Reach
Quadruped Reach + Rotation
Wrist Stretch
Back and Biceps Workout
A1: Reverse Grip Pause Row x 12
A2: DB Pause Curls x 12
B1: Seated DB Reverse Fly x 12
B2: Seated Monkey Curls x 12
C1: DB Face Pull x 12
C2: Wall Reverse Curl x 12
D1: Half-Kneeling Single Arm Row x 12 each
D2: V-Sit Curls x 12
Cool Down
Waterfalls
Toe Touch + Bicep Stretch
