A 30 minute dumbbell workout to build strength in your back and biceps!

Building a strong back has so many benefits including helping to lower risk of injury during training, improve function of the back muscles, can contribute towards reducing back and neck, improved posture particularly if training a lot of chest or sitting for a large portion of the day and can help towards improvements in performance such as endurance and sprinting. Training back also requires stability from the core therefore increasing core stability.

Not to mention the involvement of the biceps and helping to create a balanced upper body to lower ratio.

For this workout you will need a pair of dumbbells, your mat and optional is a chair to lean against lightly for rows. Another option is your yoga block/thick book but it is not necessary. I will be using it instead of placing one hand on stationary dumbbell during renegade rows to shoe how you can make the movement more comfortable for you if you experience discomfort.

The dumbbells I am using are 17.5kg each, however I will use 8kg each for curls.

The timer will be on for 30 seconds of work however with the pull overs it will be one minute duration.

There are combinations that involve performing the exercise on one side for 30 seconds, then switching to opposite side for the 30 seconds and so on. It will all be on screen of course throughout!

DOUBLE BENT OVER ROW

DOUBLE BENT OVER ROW

ROW one side
SWITCH SIDE
SWITCH SIDE
SWITCH SIDE

ROW one side
SWITCH SIDE
SWITCH SIDE
SWITCH SIDE

RENEGADE ROW
SWITCH SIDE

RENEGADE ROW
SWITCH SIDE

PULLOVER
PULLOVER

PULLOVER

HAMMER CURL
HAMMER CURL
DOUBLE ROW
HAMMER CURL

DOUBLE ROW
HAMMER CURL

PALMS UP CURL
PALMS UP CURL
SUPINE ROWS
PALMS UP CURL

SUPINE ROWS
PALMS UP CURL

RENEGADE ROW (one side)
SINGLE ARM ROW (same side)
RENEGADE ROW (switch side)
SINGLE ARM ROW (same side)

PLANK TO ROW all same side (1 minute)

PLANK TO ROW switch side (1 minute)

Finisher:

HAMMER CURLS
PALMS UP CURL
WIDE CURLS
CROSS BODY CURLS

Aim to perform the same pace on both sides when doing unilateral work. In this workout you should start with your weaker side, count how many reps you complete and do the same on opposite side.

It is important as always to warm up and I would always suggest to listen to the introduction where I cover key points on form etc. It is crucial to perform any exercise within your limitations and at a pace that is suitable.

Rows and also Romanian deadlifts all require hinging at the hips and a long back. It is important to not round upper back and reduce to bodyweight if needed.

You can tell I loved this session... slow, focused, INTENSE!!

Let’s build the back and biceps!

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Disclaimer: If you are new to exercise or planning on embarking on a new fitness programme, you should consult your physician. This video may offer health, fitness or nutritional information and is meant for educational purposes only. This information is not meant as an alternative to seeking professional medical advice or suggested treatment. Please know that performing any exercise or programme is solely at your own risk. Disclaimer: As an Amazon Associate I earn from qualifying purchases