BLACKROLL EXERCISES | 20 MIN Back & Biceps exercises

Are you looking for back & biceps exercises? A 20-minute strength workout for your back and biceps is waiting for you.🔥 You do specific back and biceps exercises in a superset. This means: high load, short breaks and fast training results.💥 You can do the back and biceps exercises in the superset.

You can do the back and biceps exercises at home. Pay attention to correct execution and technique. Keep your upper body still and do exercises such as biceps curls using only your biceps. This way you train safely and efficiently. Tip: Hold the end position for 1-2 seconds and then continue with the exercise. This way you will achieve the desired change.✨ Important: do not tense up.

Your back and biceps exercises at a glance:
00:00 Welcome to our training
01:39 Warm-up
➡️ 18 different back & biceps exercises
02:22 Exercise 1/18 Single Leg Deadlift
03:35 Exercise 2/18 Shrugs
04:20 Exercise 3/18 Single Leg Deadlift
05:15 Exercise 4/18 Good Mornings
06:09 Exercise 5/18 High Plank
06:46 Exercise 6/18 Good Mornings
07:38 Exercise 7/18 Single-Arm Bicep Curls
08:40 Exercise 8/18 Hammer Curl Pulses
09:17 Exercise 9/18 Single-Arm Bicep Curls
10:06 Exercise 10/18 Twisting Bicep Curls
10:57 Exercise 11/18 Hammer Curl Pulses
11:34 Exercise 12/18 Excentric Bicep Curls
12:37 Exercise 13/18 Bent-Over Rows
13:28 Exercise 14/18 Rowing Pulses
14:07 Exercise 15/18 Bent-Over Rows
15:23 Exercise 16/18 Reverse Flys
16:18 Exercise 17/18 Reverse Fly Pulses
15:56 Exercise 18/18 Reverse Flys
17:47 Cool-down

We recommend doing the back & biceps workout two to three times a week.

Have fun!😇

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