30 Minute Dumbbell Back and Bicep Workout At Home [PULL WORKOUT]
Truth be told... when I finished this workout it felt like my biceps were able to EXPLODE 💥 This KILLER 30 minute dumbbell workout will sculpt and shred your back and biceps.
Create a workout playlist and be sure to add this to it for anytime you want to target your back & biceps. This is the perfect back and bicep workout to incorporate in your weekly splits.
We're slowing it down a little in this workout, but that doesn't mean you won't be sweating or burning calories. Challenge yourself by choosing a set of weights that are a little heaver and one that is slightly lighter. (I'll be using 20lb and 30lb dumbbells – 9kg/14kg). Concentrate on pausing at the top of each lift to maximize time under tension as this will help you to get stronger!
Don't forget to warm up before your workout!
👉🏼 https://youtu.be/_6-k5-w1bZw
WORKOUT DETAILS
👉🏼 Duration: 32 Mins + 4 Min Cool Down
👉🏼 Equipment: Two sets of dumbbells (I'm using 20 lb / 9 kg and 30 lb / 14 kg dumbbells) and a mat.
🦍 We use and highly recommend Yo Gorilla Mats Premium Large Exercise Mat! Check it out at https://bit.ly/YoGorillaTD
► Use code TIFFXDAN to get 10% off your order!
👉🏼 Timing: 30 Sec Work, 30 Sec Rest (follow along on screen as timing changes)
0:20 Bent Over Single Arm Row Right Arm
0:50 Bent Over Single Arm Row Left Arm
1:50 Bent Over Row Both Arms
2:50 Bent Over Single Arm Row Right Arm
3:20 Bent Over Single Arm Row Left Arm
4:20 Bent Over Row Both Arms
5:20 Bent Over Supinated Row Right Arm
5:50 Bent Over Supinated Row Left Arm
6:50 Bent Over Supinated Row Both Arm
7:50 Bent Over Supinated Row Right Arm
8:20 Bent Over Supinated Row Left Arm
9:20 Bent Over Supinated Row Both Arm
10:20 Alternating Hammer Curls (heavy dumbbells)
10:50 Hammer Curls (light dumbbells)
11:50 Alternating Wide Curls (heavy dumbbells)
12:20 Wide Curls (light dumbbells)
13:20 Alternating Circle Curls (heavy dumbbells)
13:50 Circle Curls (light dumbbells)
14:50 Alternating Cross Body Curls (heavy dumbbells)
15:20 Cross Body Curls (light dumbbells)
16:20 ISO Curl Hold (light dumbbells)
16:50 ISO Curl Pulses (light dumbbells)
17:50 Alternating Twist Curls (light dumbbells)
18:20 Alternating Twist Curls (heavy dumbbells)
19:20 Slow Eccentric Curls (light dumbbells)
20:20 Bent Over Single Arm Wide Row Right Arm
20:50 Bent Over Single Arm Wide Row Left Arm
21:50 Bent Over Wide Row Both Arms
22:50 Bent Over Single Arm Wide Row Right Arm
23:20 Bent Over Single Arm Wide Row Left Arm
24:20 Bent Over Wide Row Both Arms
25:20 Single Arm Plank Row Right Arm
25:50 Single Arm Plank Row Left Arm
26:50 Renegade Rows
27:50 Single Arm Plank Row Right Arm
28:20 Single Arm Plank Row Left Arm
29:20 Renegade Rows
FINISHER / 20 Seconds Each
30:20 Twist Curls | Right, Left, Both
30:40 Upright Rows
31:00 Hammer Curls | Right, Left, Both
31:20 Upright Rows
31:40 Wide Curls | Right, Left, Both
32:00 Upright Rows
32:40 COOL DOWN + STRETCH
Check out these HIIT Dumbbell Workouts:
💪🏽 30 Min Upper Body Workout with Dumbbells + HIIT: https://bit.ly/3dy17Te
💪🏽 40 Min Full Body HIIT Workout with Dumbbells: https://bit.ly/3fMohIo
💪🏽 45 Min Full Body Workout with Dumbbells | Tone & Sculpt: https://bit.ly/3cWaE7H
💪🏽 45 Min Ultimate Full Body Dumbbell Workout (INTENSE HIIT): https://bit.ly/3dDwVGs
💪🏽 45 Min Advanced HIIT Workout with Weights: https://bit.ly/31OXFhT
Looking for a complete workout program? Look no further than our FREE 6 Week Shred! This at home workout program uses a combination of bodyweight and dumbbells and includes a total of 30 videos (5 every week) ranging between 30-60 minutes each for your to follow along with. View the Community Tab on our channel for the workout calendars.
Add the 6 Week Shred playlist to your favorites so you can come back every day.
👉🏼 https://www.youtube.com/playlist?list=PL2NpXBzdtNam-M_8y6FFypSf7ae8Ph4_6
👍🏽 LIKE if you want more back and bicep workouts with dumbbells!
💬 COMMENT to let us know what other videos you want to see.
🔔 SUBSCRIBE + turn on notifications so you never miss a workout!
📸 FOLLOW us on IG for more workouts: https://www.instagram.com/tiffxdan/
THANK YOU for watching and please remember to subscribe! We feel so grateful to have such an amazing YouTube community.
TIFF x DAN
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.
Видео 30 Minute Dumbbell Back and Bicep Workout At Home [PULL WORKOUT] канала TIFF x DAN
Create a workout playlist and be sure to add this to it for anytime you want to target your back & biceps. This is the perfect back and bicep workout to incorporate in your weekly splits.
We're slowing it down a little in this workout, but that doesn't mean you won't be sweating or burning calories. Challenge yourself by choosing a set of weights that are a little heaver and one that is slightly lighter. (I'll be using 20lb and 30lb dumbbells – 9kg/14kg). Concentrate on pausing at the top of each lift to maximize time under tension as this will help you to get stronger!
Don't forget to warm up before your workout!
👉🏼 https://youtu.be/_6-k5-w1bZw
WORKOUT DETAILS
👉🏼 Duration: 32 Mins + 4 Min Cool Down
👉🏼 Equipment: Two sets of dumbbells (I'm using 20 lb / 9 kg and 30 lb / 14 kg dumbbells) and a mat.
🦍 We use and highly recommend Yo Gorilla Mats Premium Large Exercise Mat! Check it out at https://bit.ly/YoGorillaTD
► Use code TIFFXDAN to get 10% off your order!
👉🏼 Timing: 30 Sec Work, 30 Sec Rest (follow along on screen as timing changes)
0:20 Bent Over Single Arm Row Right Arm
0:50 Bent Over Single Arm Row Left Arm
1:50 Bent Over Row Both Arms
2:50 Bent Over Single Arm Row Right Arm
3:20 Bent Over Single Arm Row Left Arm
4:20 Bent Over Row Both Arms
5:20 Bent Over Supinated Row Right Arm
5:50 Bent Over Supinated Row Left Arm
6:50 Bent Over Supinated Row Both Arm
7:50 Bent Over Supinated Row Right Arm
8:20 Bent Over Supinated Row Left Arm
9:20 Bent Over Supinated Row Both Arm
10:20 Alternating Hammer Curls (heavy dumbbells)
10:50 Hammer Curls (light dumbbells)
11:50 Alternating Wide Curls (heavy dumbbells)
12:20 Wide Curls (light dumbbells)
13:20 Alternating Circle Curls (heavy dumbbells)
13:50 Circle Curls (light dumbbells)
14:50 Alternating Cross Body Curls (heavy dumbbells)
15:20 Cross Body Curls (light dumbbells)
16:20 ISO Curl Hold (light dumbbells)
16:50 ISO Curl Pulses (light dumbbells)
17:50 Alternating Twist Curls (light dumbbells)
18:20 Alternating Twist Curls (heavy dumbbells)
19:20 Slow Eccentric Curls (light dumbbells)
20:20 Bent Over Single Arm Wide Row Right Arm
20:50 Bent Over Single Arm Wide Row Left Arm
21:50 Bent Over Wide Row Both Arms
22:50 Bent Over Single Arm Wide Row Right Arm
23:20 Bent Over Single Arm Wide Row Left Arm
24:20 Bent Over Wide Row Both Arms
25:20 Single Arm Plank Row Right Arm
25:50 Single Arm Plank Row Left Arm
26:50 Renegade Rows
27:50 Single Arm Plank Row Right Arm
28:20 Single Arm Plank Row Left Arm
29:20 Renegade Rows
FINISHER / 20 Seconds Each
30:20 Twist Curls | Right, Left, Both
30:40 Upright Rows
31:00 Hammer Curls | Right, Left, Both
31:20 Upright Rows
31:40 Wide Curls | Right, Left, Both
32:00 Upright Rows
32:40 COOL DOWN + STRETCH
Check out these HIIT Dumbbell Workouts:
💪🏽 30 Min Upper Body Workout with Dumbbells + HIIT: https://bit.ly/3dy17Te
💪🏽 40 Min Full Body HIIT Workout with Dumbbells: https://bit.ly/3fMohIo
💪🏽 45 Min Full Body Workout with Dumbbells | Tone & Sculpt: https://bit.ly/3cWaE7H
💪🏽 45 Min Ultimate Full Body Dumbbell Workout (INTENSE HIIT): https://bit.ly/3dDwVGs
💪🏽 45 Min Advanced HIIT Workout with Weights: https://bit.ly/31OXFhT
Looking for a complete workout program? Look no further than our FREE 6 Week Shred! This at home workout program uses a combination of bodyweight and dumbbells and includes a total of 30 videos (5 every week) ranging between 30-60 minutes each for your to follow along with. View the Community Tab on our channel for the workout calendars.
Add the 6 Week Shred playlist to your favorites so you can come back every day.
👉🏼 https://www.youtube.com/playlist?list=PL2NpXBzdtNam-M_8y6FFypSf7ae8Ph4_6
👍🏽 LIKE if you want more back and bicep workouts with dumbbells!
💬 COMMENT to let us know what other videos you want to see.
🔔 SUBSCRIBE + turn on notifications so you never miss a workout!
📸 FOLLOW us on IG for more workouts: https://www.instagram.com/tiffxdan/
THANK YOU for watching and please remember to subscribe! We feel so grateful to have such an amazing YouTube community.
TIFF x DAN
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.
Видео 30 Minute Dumbbell Back and Bicep Workout At Home [PULL WORKOUT] канала TIFF x DAN
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