Dumbbell Only Back & Bicep Workout

Today I have a new home workout to share with you. If you are looking for a quick and effective “pull” routine, I think you’ll enjoy this back & bicep workout.

I have seen a lot of back & bicep routines on the internet. However, most of those workouts require a gym. This one does not!

In fact, all of my workouts can be done at home! So, if you’re looking for more home workout routines, check out my home workout plans!

For this workout, I modified all of my favorite gym exercises so you can easily do them at home with dumbbells. So, you will need a set of weights for this workout. You can easily use water bottles or cans of food in place of dumbbells if you need to. However, if you are trying to build some serious muscle, you will want to invest in a good set of weights.

I’ve put all of my favorite weights in this Amazon list. So, if you need some weights, check that out!

Follow along with the back & bicep workout below!

Complete 2 sets of the following supersets. For a longer workout do 3-4 sets.

Bent Over Rotation Row (20 reps)
Hammer Curl (10 reps)
Pulsing Hammer Curls (10 reps)

Single Arm Narrow Row (15 reps)
Bicep Curl (10 reps)
Bicep Presses (10 reps)

Reverse Fly (15 reps)
Kneeling Wide Bicep Curl (10 reps)
Kneeling Wide Bicep Curl Presses (10 reps)

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