Tiffany's Training

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Strength Back • Biceps

Dumbbell Back and Biceps Workout Build Bigger Arms and Back (30 Min At Home Strength)

30 min Intermediate Dumbbells No Jumping
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About This Workout

💪 Sculpt a stronger back and defined biceps in just 30 minutes with this intense dumbbell circuit!
🔥 2 min warm-up
🔥 26 min main workout
🔥 2 min cool-down with 4 stretches
Perfect for home – focus on form for maximum gains. Modifications for all levels!
#BackWorkout #BicepStrength #DumbbellFitness #HomeTraining
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Equipment: Exercise Mat, Dumbbells: For your reference, I used 12-30 lb

Workout Chapters

  1. 0:00Intro
  2. 0:16Warm-up
  3. 2:19Alternating Cross-Body Hammer Curls
  4. 3:18Single Arm Dead Row (Right)
  5. 4:20Single Arm Dead Row (Left)
  6. 5:20Zottman Curl
  7. 6:19External Rotation Back Shrug
  8. 7:19Leaning Bicep Curl
  9. 8:19Meadows Row (Right)
  10. 9:20Meadows Row (Left)
  11. 10:2221s
  12. 11:19Reverse Grip Bent-Over Row
  13. 12:20Alternating Supinated Curl
  14. 13:20Bent-Over Iso Row (Left)
  15. 14:19Bent-Over Iso Row (Right)
  16. 15:20Dumbbell Drag Curl
  17. 16:21Good Morning w/Dumbbells
  18. 17:21Alternating Curl With Twist
  19. 18:20Dumbbell Lat Sweep Curl
  20. 19:20Spider Curl
  21. 20:20Kneeling Concentration Curl (Right)
  22. 21:20Kneeling Concentration Curl (Left)
  23. 22:20Dumbbell Y Raise
  24. 23:20Cross Curl to External Rotation
  25. 24:21Behind the Back Raises
  26. 25:21Quick Rows
  27. 26:21One Dumbbell Row
  28. 27:22Face Pull with Dumbbells
  29. 28:20Cool-Down

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