This 20 min back and bicep workout is such a great at home workout with dumbbells. In this back and bicep dumbbell workout you'll also want to have a chair, barstool, etc near by to lean against and ensure proper form for the first few back and bicep exercises.

In this back and bicep dumbbell workout I am using a heavy and light set of dumbbells 30 lbs + 20 lbs, but do what works best for you or work with what you have on hand.

This back and bicep workout format is simple:
40 seconds of work. 20 seconds of rest.

Bent Over Single Arm Row (R)
Bent Over Single Arm Row (L)
Bent Over Rear Delt Raises
Romainan Deadlift

Supine Single Arm Row (R)
Supine Single Arm Row (L)
Steering Wheel Hold
Renegade Row (R)
Renegade Row (L)

Wide Curls
Hammer Curls
Zottman Curls
Alternating Cross Body Curl
Reverse Curls
Circle Curls
Lower Curls
Upper Curls
Single Arm Curl + Static Hold
Decline & Hold

This is part of our 15 Day Ab Shred and Sculpt Challenge.
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DISCLAIMER: TIFF x DAN strongly recommend that you consult your physician before starting any exercise or workout program. You should be in good physical + mental condition + able to participate in the exercises. You should be aware + understand that when participating in any exercise or exercise program, there is the possibility of physical injury. If you engage in this workout, exercise or exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself, + agree to release and discharge TIFF x DAN from any and all claims or causes of action, known or unknown, arising out of TIFF x DAN negligence.

By Chris Wright

Chris has spent many years working and teaching in the IT field. He enjoys spending time outdoors and learning about new topics. He likes playing golf, spending time at the beach and working on classic cars and woodworking projects.

  1. can we do this as our only pull workout.If so how much times should we do this and should we do this heavyweight or light weight if we only have one set??

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