20 Min Back and Bicep Workout with Only Dumbbells | Upper Body Pull Workout at Home

Follow along with this 20 Min Back and Bicep Workout with Only Dumbbells! This targeted upper body pull workout is perfect for men and women looking to build strength and muscle definition in their back and biceps, all from the comfort of home. With just a pair of dumbbells, you'll engage in a series of effective upper body exercises designed to maximize muscle engagement and promote growth.

WORKOUT BREAKDOWN:
SINGLE ARM DB ROWS
SINGLE ARM DB ROWS
CONCENTRATION CURL
CONCENTRATION CURL
SINGLE ARM DB ROWS
SINGLE ARM DB ROWS
CONCENTRATION CURL
CONCENTRATION CURL
DUMBBELL PULLOVERS
BICEP CURLS
DUMBBELL PULLOVERS
BICEP CURLS
RDL'S
HAMMER CURLS
RDL'S
HAMMER CURLS
DB ROWS
ALT REGULAR / HAMMER CURLS
DB ROWS
ALT REGULAR / HAMMER CURLS

Why This Workout Rocks:
Builds a strong back and biceps
Enhances upper body strength
Minimal equipment needed
Perfect for home workouts

Tips for Success:
Maintain proper form to avoid injury
Use a challenging weight while keeping good technique
Focus on controlled, slow movements
Stay consistent for best results

If you found this workout effective, hit the like button and subscribe for more fitness content and home workout videos! Comment below with your favorite exercise from this routine, and let me know what type of workout you'd like to see next. Let’s get those back and biceps strong together!

D I S C L A I M E R
Please consult with a physician before starting any new exercise program. This workout video is for educational and informational purposes only and is not intended as a substitute for professional medical advice, diagnosis, or treatment. You should always speak with your physician or other qualified healthcare provider before making any changes to your exercise routine. If you experience any pain or discomfort during the workout, please stop immediately and consult with your physician. By participating in this workout, you assume all risk of injury to yourself and agree to release and discharge the creators and producers of this video from any and all claims or causes of action, known or unknown, arising out of the use of this video. 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!