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25 Min Dumbbell Back and Biceps Workout

hf-wp-user — Mon, 19 Oct 2026 12:00:00 +0000

Intermediate Difficulty with Advanced Modifications provided

Build upper-body strength and lean muscle with this focused back and biceps workout. Grab your dumbbells and get ready to work! Having a few different weight options nearby is recommended so you can adjust the resistance to match each exercise and muscle group.

Warm up
Arm Crossovers + Arm Twists
Standing Swimmers
One Leg Good Morning

Back and Biceps Workout

A1: DB Romanian Deadlift + Row x 10
A2: DB 21 Curl x 21
B1: Alt Gorilla High Pulls x 16
B2: DB Outside Curl x 12
C1: Reverse Snow Angel x 30 sec
C2: DB Pullover on Floor x 12
D1: DB Cleans x 12
D2: Bent-over Reverse Curl x 12

Cool Down
Wall Lat Stretch
Standing Biceps Wall Stretch

The post 25 Min Dumbbell Back and Biceps Workout appeared first on HASfit - Free Full Length Workout Videos and Fitness Programs.

30 Min Dumbbell Back and Biceps Workout

hf-wp-user — Wed, 28 Jan 2026 12:00:00 +0000

Intermediate Difficulty with Advanced Modifications provided

Let’s turn up the intensity! This back and biceps workout is designed to help you build upper body strength and develop lean muscle. All you need is a set of dumbbells, and it’s a good idea to have a few different weights handy so you can adjust the resistance for each exercise.

Warm up
Wall Shoulder Contour
Toe Touch to Scarecrow
Extended Arm Twists

Back and Biceps Workout

A1: High Pull x 15, x 10, x 8
A2: DB Hammer Curl x 12
B1: DB Bent-over Row x 12
B2: DB Drag Curl x 12
C1: Straight Arm Reverse Fly x 12
C2: 90-90-180 Reverse Curl x 15
D1: DB Face Pull x 12
D2: Iso-90 x 45 seconds

Cool Down
Wall Lat Slides
Static Biceps Stretch

The post 30 Min Dumbbell Back and Biceps Workout appeared first on HASfit - Free Full Length Workout Videos and Fitness Programs.

20 Min Back and Biceps Workout

hf-wp-user — Wed, 26 Mar 2025 13:00:00 +0000

Intermediate Difficulty with Advanced Modifications provided

Let’s pump it up! Use this back and biceps workout to improve strength and build lean muscle in your upper body. You’ll need dumbbells and we recommend have a few weights available so that you can mix up the resistance depending on the move. You’ll also need a sturdy chair, bench, or box ready.

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

Cool Down
Waterfalls
Toe Touch + Bicep Stretch

The post 20 Min Back and Biceps Workout appeared first on HASfit - Free Full Length Workout Videos and Fitness Programs.

25 Min Dumbbell Back and Biceps Workout

hf-wp-user — Mon, 09 Dec 2024 13:00:00 +0000

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

The post 25 Min Dumbbell Back and Biceps Workout appeared first on HASfit - Free Full Length Workout Videos and Fitness Programs.

30 Min Home Back and Biceps Workout

hf-wp-user — Tue, 19 Mar 2024 13:00:00 +0000

Intermediate Difficulty with Advanced Modifications provided

We’re going to get a serious pump today. This home back and biceps workout only requires dumbbells, but you may also use a barbell if you’d like to. Regardless of which resistance form you choose, you’ll want to have varying weights available so that you can mix up the resistance depending on the movement. 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

Cool Down
Child’s Pose to Reach Through
Page Turner

The post 30 Min Home Back and Biceps Workout appeared first on HASfit - Free Full Length Workout Videos and Fitness Programs.

30 Min Dumbbell Back Workout

hf-wp-user — Tue, 13 Feb 2024 13:00:00 +0000

Intermediate Difficulty with Advanced Modifications provided

We like to say the show muscles are in the front and the go muscles are in the back. We’ll be focusing on your entire posterior chain with this dumbbell back workout. While it’s specifically designed to be used at home, you can perform it anyway you have dumbbells. We recommend having several weights available, so that you can mix up the weight depending on the movement. You’ll need a chair, bench, or box for one of the exercises so make sure to have it ready.

Warm up
Good Morning + T-Rotation
Arm Hauler

Dumbbell Back Workout

A1: 3-Point DB Row x 10
A2: Upright External Rotation x 12
B1: 1:3 Tempo DB Shrug x 10
B2: Straight Arm Reverse Fly x 12
C1: DB RDL + Hang Clean x 10
C2: DB Front Trap Raise x 12
D1: DB Bent-over Elbowing Row x 10
D2: Pilates Swimming x 30 seconds

Cool Down
Posterior Shoulder Stretch
Seated Toe Touch to Cactus Arms

The post 30 Min Dumbbell Back Workout appeared first on HASfit - Free Full Length Workout Videos and Fitness Programs.

35 Min Dumbbell Back and Biceps Workout

hf-wp-user — Sun, 10 Dec 2023 13:00:00 +0000

Intermediate Difficulty with Advanced Modifications provided

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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20 Min Back Workout with Dumbbells at Home

hf-wp-user — Sun, 12 Nov 2023 13:00:00 +0000

Intermediate Difficulty with Advanced Modifications provided

Let’s work on your back strength. No gym is required for today’s back workout with dumbbells at home. You’ll need dumbbells and we recommend having multiple pair so that you can switch up the weight depending on the exercise. Grab a chair, bench, or box for one of the moves.

Warm up
Good Morning + T-Rotation
Arm Hauler

Back Workout with Dumbbells at Home

A1: 3-Point DB Row x 10
A2: Upright External Rotation x 12
B1: 1:3 Tempo DB Shrug x 10
B2: Straight Arm Reverse Fly x 12
C1: DB RDL + Hang Clean x 10
C2: DB Front Trap Raise x 12

Cool Down
Posterior Shoulder Stretch
Seated Toe Touch to Cactus Arms

The post 20 Min Back Workout with Dumbbells at Home appeared first on HASfit - Free Full Length Workout Videos and Fitness Programs.

30 Min Dumbbell Back and Biceps Workout

hf-wp-user — Mon, 07 Aug 2023 13:00:00 +0000

Intermediate Difficulty with Advanced Modifications provided

Who says you need a gym to build muscle? This dumbbell back and biceps workout will improve your strength and build muscle right from your home. You’ll want to have a few varying weights available so that you can change the weight depending on the movement and muscle groups used. This exercise routine also requires a towel for one of the exercises, so be sure to have it ready. You got this!

Warm up
T, I, Y’s
Rope Pulls

Dumbbell Back and Biceps Workout

A1: Self-supported Single Arm DB Row x 10
A2: Hammer Curl x 12
B1: Duffin Row x 12
B2: 1:3 Tempo Curl x 10
C1: Pronate Towel Pullback x 15
C2: Reverse Curl x 12
D1: DB Pullover x 12
D2: Iso-90 Reverse Curl x 30 seconds

Cool Down
Waterfalls
Wall Angels

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25 Min Back and Biceps Workout with Dumbbells at Home

hf-wp-user — Mon, 20 Mar 2023 13:00:00 +0000

Intermediate Difficulty with Advanced Modifications provided

Follow along with this back and biceps workout to build lean muscle and improve your strength. We’d recommend having a few pairs of dumbbells ready so that you can switch up your weights depending on the movement. You’ll also want to have a towel available for one of the exercises. Let’s pump it up!

Warm up
T, I, Y’s
Rope Pulls

Back and Biceps Workout

A1: Self-supported Single Arm DB Row x 10
A2: Hammer Curl x 12
B1: Duffin Row x 12
B2: 1:3 Tempo Curl x 10
C1: Pronate Towel Pullback x 15
C2: Reverse Curl x 12

Cool Down
Waterfalls
Wall Angels

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