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Back and biceps are two arm muscles that you use for ‘pulling.’ So it’s ideal to pair these together in a back and bicep workout.

Strengthen and tone your arms with just a set of dumbbells at home!

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Screenshot Workout

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BEST BACK + BICEP EXERCISES

Back and biceps are two arm muscles that you use for ‘pulling.’ So it’s ideal to pair these together in a back and bicep workout.

Strengthen and tone your arms with just a set of dumbbells at home!

Try 4 exercises 👉

1

BICEP CURL + HOLD

Targets: The biceps. Keeping constant tension on the biceps fatigues the muscles.

2

WIDE ROW + PULLBACK

Targets: Upper back, mid- back, lower back, back of the arms including the triceps, lats, and shoulders.

3

BIRD DOG BACK FLY

Targets: Upper, mid and lower back muscles, biceps, glutes, hamstrings, abs and core.

4

KNEELING FLIP GRIP CURLS

Targets: The long and short heads of the biceps muscle.

Screenshot Workout

1. Bicep Curl + Hold 2. Wide Row + Pullback 3. Bird Dog Back Fly 4. Kneeling Flip Grip Curls DO IT: Perform each exercise for 30 seconds work, 10 seconds rest. Repeat x3.

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