Dumbbell Back And Bicep Workout (With PDF)

What Size Dumbbells Do You Need?

The size of your dumbbells will vary from person to person. However, I recommend everyone start with one set of 15-pound dumbbells for this back and bicep workout.

If you need less than that for smaller exercises (like rear delt fly’s or some of the biceps exercises) you can use full bottles of water (wine works too!). This works well for some of the smaller upper back exercises.

Likewise, instead of holding both dumbbells, if you need a lighter option just do the movement holding one dumbbell in both hands.

If you find that you need a heavier weight for the back and biceps workout but don’t have it, you can make the exercise harder by adding an advanced technique (learn more about how to increase your workout intensity without adding weights).

The Back And Biceps Workout

This workout primarily targets the muscles of the back (the lattisimus dorsi, rhomboid, and rear delts) as well as the biceps brachii (front of the arms).

However, all the upper body muscles work together to perform the movement. So, you will feel your shoulders, triceps, and core muscles as well when performing the back and biceps workout.

That said, while most back workouts will include pull ups (learn more about getting your first pull up!). this workout is geared towards busy moms at home. Meaning, though pull ups are awesome, you find them in this back and bicep workout.

For any at-home workout, remember that form is crucial. Don’t just go through the motions. Slow it down and make each and every rep count. THAT is how you increase your strength.

No time to get this one in? Fire up your arms with this resistance band bicep workout at home.

Bicep Hammer Curl

1.  Stand upright with your core muscles engaged (so you don't swing your torso).
2. Hold the dumbbells in your hands with the palms facing each other.
3. One by one bring the dumbbell head to your shoulder and slowly extend the arm back down to your side.

Bentover Underhand Row

1. Start in a bentover position (from a hip hinge), with feet flat on the floor roughly shoulder width apart. Keep a flat back, knees bent slightly and the dumbbells hanging down at your sides with palms facing awap from your body. Abdominal muscles engaged.
2. Maintain the bentover position as you row the dumbbells up towards your chest, pinch the shoulder blades together at the top, and pause briefly.
3. Reverse the movement and return the dumbbells to the starting position.

Standing Dumbbell March

1.  Stand tall and hold one dumbbell between your hands at chest height but with the elbows at ninety degrees (or one dumbbell in each hand).
2. Engage the core and keep the ribs tucked slightly as you begin marching the legs.
3. You'll feel your core fire up and your biceps should be engaged and fatiguing holding the dumbbell in the isometric position.

Dumbbell Pullover

1. Lay with your back on the ground and knees bent. Tuck your ribcage down. Raise the arms up from the shoulders holding a dumbbell in each hand or one dumbbell between hands.
2. Keeping the ribs down, extend the arms overhead towards the floor keeping a slight bend in the elbows.
3. You should feel a stretch in the upper back and shoulders. Engage your tummy muscles to pull back on the stretch (without arching the low back) and bring the arms back to the starting position.

Bow & Arrow Row

1.  Grab a green mini loop and stand in a staggard archer stance (right foot back, left foot forward). Knees bent slightly, standing upright. One leg straight and the other on the ball of the foot and bent slightly. Hold the mini loop in your hands and straighten the left hand in front of you.
2. Thinking of pulling back a bow as you pull the mini loop back with the right arm and bring the hand towards the chest. Make sure the shoulder is down and in. return to the starting position.