Molly McNamee | Dumbbell Only Back & Bicep Workout
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Dumbbell Only Back & Bicep Workout

I have been loving my "pull" days at the gym lately. If you don't know what that means, it is a term used to describe a workout where you use your pulling, curling, and rowing muscles (aka back and biceps).

Today I wanted to bring you an at-home version of my favorite back and bicep workout. All you need is dumbbells. If you have done my workouts before, you know that you can easily use water bottles or can foods in place of dumbbells. However, if you are trying to lose weight and build muscle... you need to be lifting some heavy weights. Lift weights that challenge you so your muscles can grow!

Follow along with the video or print out the workout below!

Complete 2 sets of the following supersets. For a longer workout do 3-4 sets.

Bent Over Rotation Row (20 reps)
Hammer Curl (10 reps)
Pulsing Hammer Curls (10 reps)

Single Arm Narrow Row (15 reps)
Bicep Curl (10 reps)
Bicep Presses (10 reps)

Reverse Fly (15 reps)
Kneeling Wide Bicep Curl (10 reps)
Kneeling Wide Bicep Curl Presses (10 reps)