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Back and Bicep Workout with Dumbbells

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Check with your doctor before starting any workout, and stop if anything hurts. You take part at your own risk.

622K views on YouTube · TIFF x DAN · March 2021

Curls, then rows from every angle, rear delt work and renegade rows, finishing with curl pulses.

  • 41 min
  • Dumbbells, Bench
  • Intermediate
  • 31 moves

The workout

Curls · 40s work · 20s rest

  1. Alternating Hammer Curls
  2. Hammer Curls
  3. Alternating Wide Curls
  4. Wide Curls
  5. Alternating Cross Body Curls
  6. Cross Body Curls

Rows · 40s work · 20s rest

2 rounds

  1. Bent Over Row, right
  2. Bent Over Supine Row, right
  3. Bent Over Wide Row, right
  4. Bent Over Row, left
  5. Bent Over Supine Row, left
  6. Bent Over Wide Row, left
  1. Bent Over Row
  2. Bent Over Supine Row
  3. Bent Over Wide Row

Back & rear delts · 40s work · 20s rest

  1. Landmine Row
  2. Supermans
  3. Bird Dogs
  4. Good Mornings
  5. Lat Pull Downs
  6. Upright Rows
  7. Rear Delt Rows, right
  8. Rear Delt Flyes, right
  9. Renegade Rows
  10. Upright Rows
  11. Rear Delt Rows, left
  12. Rear Delt Flyes, left
  13. Renegade Rows

Curl finisher · 40s work · 20s rest

  1. Upper Curls
  2. Lower Curls
  3. Full Curls
  4. Upper Curl Pulses
  5. Lower Curl Pulses
  6. Full Curls

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