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Ignite the muscles in your back and biceps with this 30 minute home workout where all you'll need is a set of dumbbells and a chair or something to stabilize you for some of the row exercises.

This upper body workout will challenge you, so get your mind right and give this workout all you got. Take breaks when needed, but push through to the end. You got this! Let's work on getting stronger today. Let's go!

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► 5 Min Warm Up https://youtu.be/_6-k5-w1bZw

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Workout Details:
⏱️ Duration: 30 Minutes + Cool Down & Stretch
🏋️♂️ Equipment: 2 sets of dumbbells (I'm using 20 lbs & 30 lvs), a chair and your mat.
⏱️ Intervals: 30 Seconds work, 15 seconds rest between exercises

Exercises for this 30 minute back and biceps workout:
0:20 Palms Up Curls
1:20 Negative Palms Up Curls
2:20 Hammer Curls
3:20 Negative Hammer Curls
4:20 Circle Curls (in to out)
5:20 Circle Curls (out to in)
6:20 Wide Curls
7:20 Negative Wide Curls
8:20 Twist Curls
9:20 Negative Twist Curls
10:20 Bent Over Single Arm Row R
11:20 Bent Over Single Arm Row L
12:20 Bent Over Single Arm Row R
13:20 Bent Over Single Arm Row L
14:20 Bent Over Rows
15:20 Bent Over Single Arm Supine Row R
16:20 Bent Over Single Arm Supine Row L
17:20 Bent Over Single Arm Supine Row R
18:20 Bent Over Single Arm Supine Row L
19:20 Bent Over Supine Rows
20:20 Waiter’s Curl
21:20 Negative Waiter’s Curl
22:20 Lower Back Focused RDL
23:20 Lower Back Focused RDL Pulses
24:20 Kneeling Iso Curl R
25:20 Kneeling Iso Curl L
26:20 Plank Rows
27:20 Renegade Rows
28:20 Bent Over Alternating Row
29:20 Bent Over Alternating Supine Row

Finisher - 90 Seconds
30:20 Makers (push up, row R/L, clean to press)

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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!