Strengthen your Upper Body PULL muscles with this BACK and BICEPS Workout at home! Super-setting back exercises, bicep exercises AND Cardio Tabata intervals. The ultimate dumbbell arm workout for defined back and biceps at home.
Targets: The largest back muscle, latissimus dorsi (or lats); biceps and core.
How to do a Bent Over Back Row (Single, Single, Double):
Stand with your feet shoulder width apart, knees slightly bent. Hold a dumbbell in each hand, palms facing in towards each other.
Hinge forward at the hips maintaining a flat back, and belly button pulled back towards your spine.
Pull the dumbbell in your right hand back towards your right hip (think of pulling from your elbow versus your wrist). Stop once your right elbow is in line with your rib cage, making a straight line from shoulder to elbow.
Hold the row at the top for a moment squeezing your shoulder blade down and back. With control, lower the dumbbell back to the starting position.
Repeat with the dumbbell in your left hand.
Then, squeeze your shoulder blades together as you row both dumbbells towards your rib cage (the “double” row).
2. Dumbbell Pullover
Targets: The arms, back (lats), abs and core.
Note, this is one of the only dumbbell back exercises that creates lateral flexion (like using the lat pulldown machine).
How to do a Dumbbell Pullover:
Lay flat on your back with legs bent at 90 degrees. Hold one or two dumbbells in your hands with arms extended overhead (one dumbbell horizontally or two dumbbells vertically).
With a slight bend in the elbows, slowly lower the dumbbells overhead towards the ground. Try to keep your low back pressed into the mat/ground.
Then exhale as you pull the dumbbell(s) overhead, engaging the lats. Think of pulling your armpits down towards your hips to return back to the starting position.
Modification: Hold one dumbbell horizontally (one head of the dumbbell in each hand) instead of using two dumbbells.
3. Single Arm Back Fly
Targets: The rear delts (rear shoulders), and major upper back muscles including the rhomboids and trapezius.
How to do a Single Arm Back Fly:
Stand with your feet hip-width apart, knees slightly bent. Option to keep feet parallel or take a slightly staggered stance to better support your low back (stepping your right leg slightly behind your left leg, as pictured above).
Hold one dumbbell in your left hand at your left hip; palm facing in.
Hinge forward at the hips, and pull the dumbbell out to the left side of your body, up to shoulder-height. Keep a soft bend in your left elbow and squeeze your left shoulder blade.
Lower the dumbbell back to the starting position with control.
Switch sides and repeat on the right arm.
Modification: Option to place your non-working hand on a chair or bench for additional core and balance support.
4. Flip Grip Bicep Curl
Targets: The bicep muscles (upper arms). The brachialis (mid-arm) and brachioradialis (forearm).
How to do a Flip Grip Bicep Curl:
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).
Keeping your elbows locked by your sides, squeeze your bicep muscle to curl the weights up to shoulder-height.
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.
At the bottom of your movement, flip your grip so palms face out again. Return to the starting position and repeat this movement.
5. 4 Bicep Curls + Isometric Bicep Hold (on opposing arm)
Targets: The bicep muscles. While one are is working through movement the other arm is recruiting bicep strength in an isometric hold.
How to do Bicep Curls + Isometric Half Curls:
Start standing with feet shoulder width apart and core engaged. Hold one dumbbell in each hand at your sides, palms facing out (standard bicep curl grip).
Keeping your elbows locked by your sides, hold the dumbbell in your left hand in a half curl (elbow bent at 90 degree angle).
Then squeeze your right bicep to curl the dumbbell in your right hand up to shoulder height. Repeat x4 bicep curls on your right arm.
Then, switch sides. Hold the dumbbell in your right hand at a 90 degree angle as you perform 4 bicep curls on your left arm.