Dumbbell Only Back and Biceps Workout 

This routine will help you get that sculpted back and those toned arms that you've dreamed for so long! It will not only strengthen your upper body but will also help you improve your posture and prevent back pain.  

This challenging workout will target your lats, deltoids, traps, rhomboid and biceps. You will be working the correct muscle groups to accomplish those beautiful lines in your back and biceps.

The workout consists of 3 circuits (3 exercises each). How does that sound? All you need is a set of dumbbells. Try to choose a weight that challenges you without being so heavy that you lose proper form.

Now, let's get to the workout!

Circuit #1

Perform 3 sets of this circuit completing 12 reps of each exercise. Do the following exercises back to back to back with no rest in between each. Rest 2 min before starting the circuit again.

1 . Bent Over Rows

• Step 1: Grab a pair of dumbbells and stand with your feet shoulder-width apart. Bend your knees slightly.

• Step 2: Hinge forward from your hips to lower your chest toward the floor. Keep back bent and straight. Your arms should be hanging directly from your shoulders, and palms facing towards the body.

• Step 3: Raise the dumbbells vertically towards your chest, squeezing your shoulder blades together. Pause, return to starting position.

2 . Reverse Fly

• Step 1: Grab a pair of dumbbells and stand with your feet hip-width apart and your knees bent.

• Step 2: Hinge forward at the hips and let your arms hang straight down from your shoulders, palms facing your body.

• Step 3: While maintaining a slight bend in your elbows, lift dumbbells out to your sides as you squeeze your shoulder blades together. Stop at shoulder height and return to starting position.

3 . Single-Arm Rear Delt Raise

• Step 1: Grab a dumbbell in one hand and get into a lunge position with one leg forward and the other hand resting on your thigh or on a stable surface.

• Step 2: Let the dumbbell hang straight down from your shoulder, your palm facing forward

• Step 3: Raise your arm straight back until it's in line with your body, squeezing your lats and shoulder blades at the top. Pause, and then slowly return to the starting position.

Circuit #2

Perform 3 sets of this circuit completing 12 reps of each exercise. Do the following exercises back to back to back with no rest in between each. Rest 2 min before starting the circuit again.

1 . Underhand Bent Over Row

• Step 1: Grab a pair of dumbbells and stand with your feet shoulder-width apart. Bend your knees slightly.

• Step 2: Hinge forward from your hips to lower your chest toward the floor. Keep back bent and straight. Your arms should be hanging directly from your shoulders, and palms facing away from you.

• Step 3: Raise the dumbbells vertically towards your chest, squeezing your shoulder blades together. Pause, return to starting position.

2 . Good Mornings

• Step 1: Stand with your feet shoulder-width apart and hold a pair of dumbbells at your shoulders, palms facing inward.

• Step 2: Keeping your knees slightly bent and your torso straight, slowly hinge from your hips as you lower your torso down until your upper body is parallel to the floor. With control, return to the starting position.

3. Single-Arm Bent Over Row

• Step 1: Grab one dumbbell in one hand and stand with your feet shoulder-width apart. Bend your knees slightly.

• Step 2: Hinge forward from your hips to lower your chest toward the floor, letting one arm hang directly from your shoulder, while the other hand rests on your hip, palm facing toward the body.

• Step 3: Pull the dumbbell toward your rib cage, squeezing your shoulder blades. Pause, return to starting position.

Circuit #3

For this circuit, you'll perform 2 sets of 10 reps each. Remember doing the following exercises with no rest in between each. Rest 2 min before starting the circuit again.

1 . Wide Bicep Curls

• Step1: Stand straight with your feet shoulder-width apart, knees slightly bent. Keep your core tight.

• Step 2: Hold dumbbells with your hands a couple of inches wider than your shoulders. Elbows are pointed into the upper body.

• Step 3: Slowly curl while keeping your upper arms in place. Squeeze for a second, and slowly return to the starting position.

2 . Front Bicep Curls

• Step 1: Stand straight with your feet shoulder-width apart, knees slightly bent. Keep your core tight.

• Step 2: Hold dumbbells next to your sides with palms facing in toward the side of your thighs. Keep your arms straight.

• Step 3: Curl the dumbbells up towards your shoulders until they are level with your shoulders with your palms facing in. Elbows are pointing to the ground and close to the body. Hold for a second, and return to the starting position.

3 . Hammer Bicep Curls

• Step 1: Stand straight with your feet shoulder-width apart, knees slightly bent. Keep your core tight.

• Step 2: Hold dumbbells next to your sides with a neutral grip, so your palms are facing each other. Keep your arms straight.

• Step 3: Lift dumbbells while keeping your palms facing each other. Squeeze and return to the starting position.

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