30-Minute Back and Bicep Pull Workout (Overload 30 Day 4)

How to Do Flip Grip Bicep Curls (Standard Curl to Hammer Curl)

1. Start standing with feet hip-width apart and core engaged. Hold a dumbbell in each hand at your sides, palms facing outward (underhand grip or supine curl).
2. Keeping your elbows locked by your sides, squeeze your bicep muscle to curl the weights up to shoulder-height.
3. At the top of the movement, rotate your hands so palms face in towards each other (hammer curl). With control, slowly lower the dumbbells down to your sides.
4. At the bottom of your movement, flip your grip so palms face out again and repeat.

How to Do Single Arm Concentration Curls

1. Start in a seated position on a bench. Hold one dumbbell in your left hand, palm facing out.
2. Slightly hinge forward at the hips and press your left elbow into the inside of your left thigh.
3. Curl your left palm up towards your left shoulder.
4. Lower the dumbbell back down with control as you return to the starting position.

Modification: Option to take this from a standing position, curling the dumbbell across your midline. Place the opposite (right) hand on your left shoulder for support and to help you stay facing forward.

How to Do Dumbbell Back Rows

1. Stand with your feet hip-width apart, knees slightly bent. Grip a set of dumbbells, palms facing in towards each other (narrow grip).
2. Hinge at the hips until your chest is parallel to the floor (neck in line with your spine, flat back, and belly button and rib cage pulled in). 
3. Pull the weights back towards your hips, squeezing the shoulder blades together.
4. With control, slowly lower the dumbbells back down to the starting position.

How to Do a Single Arm Back Fly

1. Stand to the right of a bench. Place your left knee on the bench, right foot is flat on the ground next to the bench.
2. Hold one dumbbell in your right hand, just in front of your right leg. Palm is facing in.
3. Hinge forward at the hips and pull the dumbbell out to the right side of your body, up to shoulder-height. Keep a soft bend in your right elbow and squeeze your right shoulder blade.
4. Lower the dumbbell back to the starting position with control.

Modification: Option to take this from a standing position. You can place your non-working hand on a chair or bench for additional core and balance support.

How to Do Goblet Curls

1. Start standing feet hip-width apart and core engaged. Hold one dumbbell vertically, hands supporting the head of the dumbbell. Palms are facing up and elbows are tucked in near your sides.
2. Exhale, squeezing the biceps muscle to curl the weight up towards your chest. Think about keeping your elbows tucked into your sides and shoulder blades pulled down. Keep your torso upright and shoulders relaxed.
3. With control, slowly lower the dumbbell down, returning to the starting position.

How to Do Pull-Ups or Chin Ups

1. Start standing underneath your pull-up bar, feet hip-width apart, neck and shoulders relaxed.
2. Reach up and grip the pull-up bar. An overhand grip, with palms facing away from your body is a true pull up grip and will focus more on the back muscles. Whereas, an underhand grip, with palms facing you is a true chin up grip, and will target both the back and bicep muscles. With both grips hands should be slightly wider than shoulder-width distance apart.
3. Allow your body to hang freely with your arms fully extended.
4. Initiate the pull-up by squeezing your shoulder blades together and pulling your chest towards the bar. Keep your elbows pointed downward throughout the movement.
5. Continue to pull your body, pulling your chest up until your chin is above the bar, or as high as you can comfortably go. Keep your core engaged and your body straight throughout the movement.
6. Slowly lower yourself back down to the starting position, extending your arms fully.

Modification: Option to perform assisted pull-ups with a long loop resistance band. Or perform dumbbell pullovers.