20 MIN BACK AND BICEP WORKOUT | BACK AND BICEP DUMBBELL WORKOUT
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- เผยแพร่เมื่อ 3 ม.ค. 2025
- This 20 min back and bicep workout is such a great at home workout with dumbbells. In this back and bicep dumbbell workout you'll also want to have a chair, barstool, etc near by to lean against and ensure proper form for the first few back and bicep exercises.
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In this back and bicep dumbbell workout I am using a heavy and light set of dumbbells 30 lbs + 20 lbs, but do what works best for you or work with what you have on hand.
Don't forget to warm up before your workout
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WORKOUT DETAILS
This back and bicep workout format is simple:
40 seconds of work. 20 seconds of rest.
Bent Over Single Arm Row (R)
Bent Over Single Arm Row (L)
Bent Over Rear Delt Raises
Romainan Deadlift
Supine Single Arm Row (R)
Supine Single Arm Row (L)
Steering Wheel Hold
Renegade Row (R)
Renegade Row (L)
Superman
Wide Curls
Hammer Curls
Zottman Curls
Alternating Cross Body Curl
Reverse Curls
Circle Curls
Lower Curls
Upper Curls
Single Arm Curl + Static Hold
Decline & Hold
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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 TIFF x DAN 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!
![30 Minute Dumbbell Back and Bicep Workout At Home [PULL WORKOUT]](http://i.ytimg.com/vi/1tHZ-hUH2P8/mqdefault.jpg)
Best workouts on youtube. Thanks Dan! I'm 67, failing at retirement and doing what I can to not act my age. You are a big help.
what i like about your videos, is that you focus on the exercises not talking, others are just showing off and expect everyone to do backflips and handstands, which is fine if you're 22 but not if you're older. you give us realistic exercises and they also work keep on posting this exercises please and thank you for showing simple and uncomplicated exercies
Thank you. There is definitely something for everyone on TH-cam, so we are grateful this resonates with you. We are all about simple, and to the point. Nothing to prove, just here to get a good workout in at home. Thanks again. Grateful to have you apart of our TH-cam family. 🙏🏽
Thanks!
2 rounds of this + some cardio has been doing me great. Thanks!
Even though Dan does nothing except for hand signals at the end I still know that he's proud of us 💪
Fr . Much love for Dan already after my first vid/workout with him
Back and biceps on fire !
Excellent 😅work out!! Thank you ❤
Ik this is one of your older workouts but even then everything is so cleared & concise. Time, rest, and what's to come next. Your videos are set up perfectly can't think of anything that needs improvement. Thanks for sharing another excellent workout
I’m over here I got lotion on my stick I’m a freak
I'm a teakwood player girl , I'm into boxing too but now I'm focusing more on bodybuilding. I've started this today , the perfect video I found on yt. Although I'm a beginner so Delt raise were difficult for me with 3 kg dumbbells.
Another wonderful follow along workout. Love 20-30 min format.
My husband turned me on to your workouts and so very glad he did! I love that you get to the point and no talking, I do my pre-warm up before getting into it because I do need that and I know you get to the point.
That is awesome! So glad you're doing the workouts. We also have a good short 5 min warm up. You can check it out here th-cam.com/video/_6-k5-w1bZw/w-d-xo.html
Been doing this twice a week for just over a month now and can really start to feel the difference. Today I’m gonna try it with heavier weights. Thank you!!
Great job! Perfect way to level up with this workout 💪🏽
Good workout. Right to the point without any long annoying intro. New sub.
Thanks for the sub!
Same exact thing I was thinking!!
Absolutely killed it!
20.minutes of intense workout if you challenge yourself with the weights you are using. Love the muscle mind connect on this one. Thanks again Dan.
did this workout this week, it really challenged me and i felt great after! i love how your workouts have unique moves 👍🏾
Back again. Such a good pull workout for my 73 year old body💪!
Awesome work out!!!, thank you! 😊
Always a good one to return to 💪!
I think I am adding you to the list!! Great workout!
Thanks Brian, appreciate it! Glad you're enjoying the workouts. 👊🏼
Thank you for this! Very doable workout, yet quite effective as well
Did two rounds of this for my pull day! Thanks for these awesome videos, they really help me with my workout routine! :-D
2 rounds? You're a boss! Great job!!! 💪🏼🔥
Good workout, thanks man! Appreciate u writing the workout down too!!!
You're welcome! We'll keep adding the workout in the description. Thanks!
Hola buen día gracias por compartir la rutina 😅
that's what I'm talking about. wooooh feeling the burn
Love to hear that! Great job!
Damn good quick, effective back&bi workout💪🏾
I did each exercise 3 times, what a workout out! Thank you for your dedication and for sharing your knowledge with all of us. My body has improved significantly since I started doing your workouts.
Great workout! I love that you incorporate rest breaks after every set. Allowed me to complete each one.
Thanks Tia!!! Awesome job!!!
those 10 second rests were not enough😭
Amazing workout bro! Been trying out different alternative than going to gym, and this feels great!
Thank you TiffxDan!
Short on time amazing workout thanks ps loved how the notification 10min ab shredder popped up on screen what’s another ten mins lol great add on and finisher to this workout many thanks Caroline
Im trying to get back to gym so having to do this for a week would prepare me 👍
Def a great place to start. Consistency is key - stay with whatever routine you come up with and results will follow.
damn this video is so underrated you totally deserve more
Appreciate that 🙏🏽
bro thank you for the support iwas like skinny like very skinny and now you made so strong so thank you so much
Love all your workouts!!! FYI deadlift is misspelled!
Thank you!!!!
perfect workout, now I'll finish up with one of your ab workouts 🦾thank you!
Sounds like a good little combo! Great job!
Just found your channel it’s amazing. 20 min workouts are best for me and first one I saw was shoulders and biceps terrific. Keep up the good work
Good to redo again 💪!
As usual skills, passion, and excellence. Thank you
Fantastic!! Working better the Gym
Awesome workout! Like the variety of exercises 🙂
Glad you liked it!!
Just previewed this workout. Looks good. Planning to do it soon.
Awesome arm and back workout. I needed a little extra some thing today
Love this routine, too. Great job!
Since this is one of your older videos showing you that love and thanks for another great session Legend Bro!
Feeling the love 👊🏼
@@TIFFxDAN Always Legend Bro! I gotchu!
Can't seem to find a 20 min JUST back. Don't want biceps today....always have to go elsewhere but I want a back focused workout from you! 20 min give or take 🙃
Hi Dan, your videos are awesome and really helpful, especially when the gyms are still closed and we're under lockdown in India. Thanks man!! 🙏💪
A request, can you pls make a playlist for a Push Pull Legs (PPL) series, home workout edition. Even if you make the playlist of your existing videos that would be great! Hope to see it soon! 🤘✌️
Thanks for the comment and feedback - really appreciate it! Push / pull playlist & series... I like it. Will def work on something.
So glad to redo this fine workout.💪
KILLER once again! Thanks Brother
thank you
This was great and challenging. I was limited on space and time and this did the trick; Thank you!
Wow, what a great burn 🔥 thanks for this great workout!
Dang!!! Wow, great pump in arms. Best part, we can follow at your pace.
A lot difference between you and others, you are superb. Keep it up the good work.
That was much tougher than it initially looked!
Nice workout, and fab burn on the biceps, 💪🔥🔥🔥 used 12.5kg for back and 2x8kgs for biceps, the time flew 💪👊😁
One of my favorite short go-to workouts! So glad you like it!! 🙌🏼🙌🏼
Love the workouts! 🙌🏾 😅
Amazing workout thank you!!
Thank you!
Thank you so much
Love this workout!
LET GO BABY
Cmon mahhn this workout is beast i am ur new subscriber
Such a good no nonsense back and biceps workout for my 73 year old body👍
Love to hear that! Thank you!
Beyond Word’s 👌
🙏🏼🙏🏼
Complete.❤️
Liked, subscribed, the whole nine. Thank you bro!
I like this video good work. 👍 thank you finish strong
great workout thxx
Glad you liked it!
Nice little burn after one of your standing abs routines...
Amazing!
Wow I really felt my biceps 💪🏽!! I even felt them getting more tired after each exercises lol. Could use more back tho 🤩!! Thanks so so much!
u r the best!
Glad to redo this one. 👍
WOW! Not ABS, but still great! Kidding! This is great. Keep them coming!!! 💪👊👍👏👏👏
🤣🤣 thanks for giving this one a try!
Very good workout brother
really good workout!
After two months of working out other YT programs, I can finally do one of this dudes. Fuck yeah.
Congrats!! Huge win!
Finally from a guy who is definitely not on all these roids. Nice one.
Great workout, keep posting! :)
Thank you! Will do!
Awesome!!!
Nice!
🙏🏼
👍👍👍Thanks
In my opinion I would have left out the front steering wheels as it works more in the shoulders. Thanks for the video.
Great video ! Thanks a lot
My biceps are on fire! Thanks Dan!
ayo dan i loved the workout bro but there was only one back workout i expected a handful more but its ok. just wanted to mention that. i got a FAT PUMP anyway though I feel like a spartan right now thanks g
I decided to do this after working a 12 hour shift... i thought "Eh how brutal can 20 minutes be?" 🤔 well I found out and QUICK. fantastic pump and a damn good sweat. 👍
Liked, subscribed and will add it to my workout app as a signature workout, thanks bro! 🇨🇱
More back videos please 🙏 🙂
You got it!
It helps.
👍
Merci frérot
I love you man
Very good!😅
FINISHED!!
hey do i need to do another sets or it will be sufficent...
Thank you. ❤. Namaste 🙏
Dude your a damn beast
Them static curls something else good lord
Visiting here on 10/20/22 for a nice back and bicep workout before I put my feet up. This is the first video of yours I've watched where you narrated, which I found sorta cool. Hey is Tiff out of the picture? Pardon my poor taste in asking, but I do wonder where the "Tiff x" portion of your channel is.
Genial 😅
Is this workout enough for the day? Or should you add it along with something else for a back/bicep day? Thanks. Loved it btw!
Totally up to you, how you are feeling, and what your goals are. 👍🏽
What shoes are those?