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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

The post 35 Min Dumbbell Back and Biceps Workout appeared first on HASfit - Free Full Length Workout Videos and Fitness Programs.

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

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

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

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

5 Minute Back Workout at Home Routine

hf-wp-user — Wed, 08 Aug 2018 06:00:04 +0000

Intermediate Difficulty with Beginner Modifications provided

It’s time to attack your back. This quick 5 minute back workout at home is great for both men and women. Let’s go!

5 Minute Back Workout at Home Routine

Complete each exercise for 60 seconds:
Alternating Grip Bent Over Row
Straight Arm Pullbacks
Iso Overhead + Shrug
High Plank Row / from Knees
Dumbbell Reverse Fly

Transcript

[Music] what’s up has fit tribe it’s your personal trainer coach Kozak and I’m Claudia and this is a five-minute back workout this workout can be performed on its own or in combination with any of our other routines the only equipment required for today’s routine is a pair of dumbbells and the weight that you use is dependent on your fitness level you can follow along with me for the standard moose and you can follow me for some easier modifications if you’re ready to go let’s get started [Music] [Music] let us begin by picking up both of our dumbbells for the first one we’re getting started with a reverse dumbbell bent over row feet are going to be shoulder width apart let’s bend over on a 45 degree angle keeping our back straight palms are facing forward now pulling back from those elbows we’re going to regrow and return and that’s the whole move right there you’re going to work at a pace that you feel comfortable with we’re not counting any repetitions today we’re just getting in as many reps as we can in the allotted time period make sure to get a nice full range of motion all the way up all the way down staying under control throughout the whole move for your breath on this one you are going to exhale as you’re bringing your dumbbells up so exhale and inhale always exhaling on the hardest part of the move and on this rope make sure you’re pulling back on those elbows like you have a string attached to them don’t pull back on the hands but instead pulling back on those elbows your back nice and straight weight in your hips and you’re starting to feel those lats work on this first sure just one round of their ease one set of this and it’s on to the next one almost there let’s go last five seconds grind through it here four three two one zero so we’re moving right into the next one we’re going to do a straight arm pullback so in that same position bent over at 45 turn those hands around palms facing back keep those arms straight pull back under control arms go from perpendicular to the floor to pulling back squeezing those lats at the top of the move one hard-and-fast today I’m gonna burn that back out nice and under control the best you can squeeze your back up at the top and return keeping your head and line with your spine so we shouldn’t be up here like this but instead keep that head in a nice neutral position and try to stay under control both as we pull back and return last ten seconds on this one almost there come on let’s go ahead spit right and five four three two 1 & 0 excellent ok moving into the next one we’re gonna do an ISO overhead plus shrug so let’s put that right arm straight up overhead with their opposite side arm we’re going to perform a shrug bringing that shoulder to your ear and returning so this one arm is forcing that upper back your trapped to stabilize the dumbbell and meanwhile that other arm is working to perform a shrug we’re gonna go half and half on each side switch in here in ten seconds breathe through the movement I’m sure it’s starting to burn just a little bit like oh yeah barn so good here this is a short workout you can make it four three two one switch it up opposite side up and shrugging with that opposite side you need to switch your weight any time throughout today’s workout make it harder or easier feel free to do so but just keep moving that’s it it’s a great one for that upper back and your traps even a little bit of forearm work as well call that extra credit holding that arm straight come on let’s go grind through it here shrug it up let’s go for last five four three two one all right Dumbo’s probably only one dumbbell and we’re moving through the floor for the next one getting into a high plank position so one hand on the ground one hand on the dumbo and I’m gonna come up onto my feet and I’m doing the high plank for my knees sigh which one is right for you so from this position pulling back on the elbow and rowing high plank row keep those shoulders square ABS stay tight you’ll want your butt way up in the air and you don’t want it sinking nice and flat back you decide if you feel more comfortable on your feet or if you feel more comfortable on your knees whatever you do don’t stop just keep fighting through it here you are a fighter not a quitter let’s see it getting in as many as you can here we’re gonna switch sides and five four three two one opposite side now switch it up and keep it moving well goodness no rest here that’s it one or the other we can stop when we’re done we’re not stopping when it hurts come on let’s go finish strong has fit tried one wrap right into the next every repetition is giving you that much closer to your goals what brought you here today staying focused on it fighting through that burn let’s go let’s go last 10 seconds on this side how many can you get stay strong 4 3 2 1 0 all right we’re on our feet we need both dumbbells we’re doing a dumbbell reverse fly so bent over on the 45 degree angle again this time it’s a slight bend in those elbows and let’s keep that same bend throughout like we’re wrapping her arms around a tree now we’re gonna pull our arms apart squeeze the middle of our back and return again that head stays in line with your spine try on your best to control both ends of the move squeeze the middle of your back like almost like I walked up behind you put my finger in the middle of your back you’re trying to squeeze my finger with your shoulder blades this is it home stretch and said this one’s working your rear delts your rhomboids hold middle back come on keep it going how many can you get hit right here home stretch has to drive home stretch right in there with you let’s go that’s it we’re feeling that same burn whoo feelin pump let’s go not much left last 15 seconds what you got right here right here right here fighting through let’s go for five four three two one zero whoo I think it’s safe to say that workout work nice with her Aradia nice work to you nice to work to you out there has fit try thank you for joining us today if you enjoyed this workout we’d ask that you please help support our mission of keeping these great workouts free you can do so by downloading our free app it’s available for both Android and iOS you can also stop by our store pick up some has fit gear or our new diet guide eating for life and please don’t forget to give this video a big sup as well as hitting that red subscribe button so you never miss another brand new workout from Hospit again thank you so much for joining us today it’s been our privilege I’m coach Kozak and I’m Claudia and we will see you at your next workout

The post 5 Minute Back Workout at Home Routine appeared first on HASfit - Free Full Length Workout Videos and Fitness Programs.