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Craving serious back and bicep gains, but stuck at home? This dumbbell pull workout is your answer! Forget the gym, because we're sculpting a stronger, more defined upper body right here, right now.

This isn't your average home workout. This is 3 rounds, each with 4 exercises targeting your back and biceps, with alternating bicep and back moves to keep your muscles guessing. Imagine the pump! We're talking dumbbell rows, curls, pulldowns (with variations!), all designed to max out your muscle growth. And to push you even further, a 2-minute finisher awaits...

This workout is for those who crave results. So grab your dumbbells (mine are 30 and 20 lbs, but choose what challenges you!), and let's get to work. Remember, every rep, every drop of sweat, brings you closer to those sculpted back and bicep dreams. Let's go! #6WS1 #PullWorkout #BackBiceps

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This is Day 24 of our 6 Week Shred I Home Workout Program. Subscribe and turn on notifications 🚨 https://bit.ly/TIFFxDAN

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Workout Details:
⏱️ Duration: 40 minute workout
🏋️♂️ Equipment: Two sets of dumbbells and a non-slip workout mat
💪🏽 Dumbbells: For reference only, I’m using 20 & 30 lb / 9 & 14 kg dumbbells
⏱️ Intervals: 30 seconds work, 30 seconds rest between exercises // After all three rounds have been completed then we'll move on to a 2 minute finisher. This is going to be a killer back and bicep workout, so work hard.

The exercises for this dumbbell back and bicep workout are:

0:20 Round 1 - Repeat 3X
1. Bent Over Row
2. Circle Curls
3. Front Swing
4. Hammer Curls

REST: 30 SECONDS

12:20 Round 2 - Repeat 3X
1. Rear Delt Row
2. Wide Curls
3. Good Mornings
4. Alternating Iso Hold Curls

REST: 30 SECONDS

24:20 Round 3 - Repeat 3X
1. Supine Rows
2. Reverse Curls
3. Pullover (shoulders elevated)
4. Curls

REST: 30 SECONDS

36:20 Finisher - 2 Minutes
Modified Makers: (push up, renegade row R, push up, renegade row L, hop up to front dumbbell swing)

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DISCLAIMER: Before starting any workout, consult your doctor to ensure it's safe for you. Understand that participation in any exercise carries inherent risks of injury. By engaging in this video's exercises, you acknowledge these risks and voluntarily assume full responsibility, releasing TIFF x DAN from any liability for potential harm. Some video links are affiliate links, meaning we may earn a small commission on qualifying purchases. Your decision to purchase is always your own, and your support is greatly appreciated!