Dumbbell Back and Bicep Workout at Home

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1. 0:00 Intro
2. 0:20 Bent Over Single Arm Row Right Arm
3. 0:50 Bent Over Single Arm Row Left Arm
4. 1:50 Bent Over Row Both Arms
5. 2:50 Bent Over Single Arm Row Right Arm
6. 3:20 Bent Over Single Arm Row Left Arm
7. 4:20 Bent Over Row Both Arms
8. 5:20 Bent Over Supinated Row Right Arm
9. 5:50 Bent Over Supinated Row Left Arm
10. 6:50 Bent Over Supinated Row Both Arm
11. 7:50 Bent Over Supinated Row Right Arm
12. 8:20 Bent Over Supinated Row Left Arm
13. 9:20 Bent Over Supinated Row Both Arm
14. 10:20 Alternating Hammer Curls (heavy dumbbells)
15. 10:50 Hammer Curls (light dumbbells)
16. 11:50 Alternating Wide Curls (heavy dumbbells)
17. 12:20 Wide Curls (light dumbbells)
18. 13:20 Alternating Circle Curls (heavy dumbbells)
19. 13:50 Circle Curls (light dumbbells)
20. 14:50 Alternating Cross Body Curls (heavy dumbbells)
21. 15:20 Cross Body Curls (light dumbbells)
22. 16:20 ISO Curl Hold (light dumbbells)
23. 16:50 ISO Curl Pulses (light dumbbells)
24. 17:50 Alternating Twist Curls (light dumbbells)
25. 18:20 Alternating Twist Curls (heavy dumbbells)
26. 19:20 Slow Eccentric Curls (light dumbbells)
27. 20:20 Bent Over Single Arm Wide Row Right Arm
28. 20:50 Bent Over Single Arm Wide Row Left Arm
29. 21:50 Bent Over Wide Row Both Arms
30. 22:50 Bent Over Single Arm Wide Row Right Arm
31. 23:20 Bent Over Single Arm Wide Row Left Arm
32. 24:20 Bent Over Wide Row Both Arms
33. 25:20 Single Arm Plank Row Right Arm
34. 25:50 Single Arm Plank Row Left Arm
35. 26:50 Renegade Rows
36. 27:50 Single Arm Plank Row Right Arm
37. 28:20 Single Arm Plank Row Left Arm
38. 29:20 Renegade Rows
39. 30:20 Twist Curls | Right, Left, Both
40. 30:40 Upright Rows
41. 31:00 Hammer Curls | Right, Left, Both
42. 31:20 Upright Rows
43. 31:40 Wide Curls | Right, Left, Both
44. 32:00 Upright Rows
45. 32:40 COOL DOWN + STRETCH