30 Minute Back & Biceps Dumbbell Workout at Home

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If you’re looking to build muscle at home with dumbbells—this is the one.

We’re hitting back and biceps with focused, timed blocks (30s work, 15s rest). No repeats. No jumping (apartment friendly workout). Just follow along and stay locked in. Five blocks total, alternating strength and isolation work, and we wrap with a killer biceps burnout.

I’m using 20 & 30 lb dumbbells, but go with what challenges you. Let’s get to work!

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DISCLAIMER: Before starting any workout, consult your doctor to ensure it's safe for you. Understand that participation in any exercise carries inherent risks of injury. By engaging in this video's exercises, you acknowledge these risks and voluntarily assume full responsibility, releasing Dan the HIIT Man and Velvet Moss LLC from any liability for potential harm. Some video links are affiliate links, meaning we may earn a small commission on qualifying purchases. Your decision to purchase is always your own, and your support is greatly appreciated!