Quick and Effective Back and Bicep Workout with Dumbbells - Perfect for Home Training!
2023/11/25

ADVERTISEMENT

This article provides a 30-minute workout routine specifically designed for working out the back and biceps muscles at home using only dumbbells. This is meant to be performed on the second day of the workout plan. The goal is to share a highly effective workout routine that can be done with minimal equipment and in a short period of time.

The workout routine consists of various exercises targeting the back and biceps muscles. The author recommends starting with a warm-up exercise such as 5-10 minutes of light cardio to get the blood flowing and prepare the muscles for the workout.

The first exercise is the Bent-Over Row.

ADVERTISEMENT

This exercise targets the back muscles and requires a dumbbell in each hand. The individual is instructed to bend their knees slightly and lean forward while keeping their back straight. The dumbbells are lifted towards the chest while keeping the elbows close to the body. The exercise should be repeated for 3 sets of 12-15 repetitions.

Next, the article suggests performing the Bicep Curls. This exercise focuses on the biceps and also requires a dumbbell in each hand. The individual stands with their feet shoulder-width apart and their palms facing forward. The dumbbells are then lifted towards the shoulders by bending at the elbows.

ADVERTISEMENT

The exercise should be repeated for 3 sets of 12-15 repetitions.

The third exercise is the Single-Arm Row. This exercise targets the back muscles and uses one dumbbell at a time. The individual places one knee on a bench and keeps the other foot flat on the ground. The dumbbell is lifted towards the chest while keeping the back straight, and then lowered back down. This exercise should be repeated for 3 sets of 12-15 repetitions per arm.

Moving on to the fourth exercise, the article suggests performing Hammer Curls. This exercise focuses on the biceps and requires a dumbbell in each hand. The individual stands with their palms facing each other and performs a curling motion while keeping the elbows close to the body.

ADVERTISEMENT

The exercise should be repeated for 3 sets of 12-15 repetitions.

The article then recommends performing the Seated Dumbbell Curls. This exercise also targets the biceps and requires a dumbbell in each hand. The individual sits on a bench with their back straight and performs a curling motion while keeping the elbows close to the body. The exercise should be repeated for 3 sets of 12-15 repetitions.

Finally, the article concludes by emphasizing the importance of proper form and technique while performing the exercises and highlights the significance of challenging oneself by increasing the weight or repetitions as the muscles become stronger.

ADVERTISEMENT

In summary, this article provides a detailed 30-minute workout routine for the back and biceps muscles at home using only dumbbells. The routine includes exercises such as Bent-Over Rows, Bicep Curls, Single-Arm Rows, Hammer Curls, and Seated Dumbbell Curls. The article emphasizes the importance of proper form and technique while performing the exercises and suggests challenging oneself by increasing the weight or repetitions over time.

ADVERTISEMENT

AD
Article