30 Minute Back + Bicep Dumbbell Workout for Strength and Definition | Home Pull Day Routine

Описание: 💪 Sculpt a stronger back and defined biceps in just 30 minutes with this intense dumbbell circuit!
🔥 2 min warm-up
🔥 26 min main workout
🔥 2 min cool-down with 4 stretches
Perfect for home – focus on form for maximum gains. Modifications for all levels!
#BackWorkout #BicepStrength #DumbbellFitness #HomeTraining
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Equipment: Exercise Mat, Dumbbells: For your reference, I used 12-30 lb

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Timestamps: ⏰
0:00 Intro
0:16 Warm-up
2:19 Alternating Cross Body Hammer Curls
3:18 Single Arm Dead Row (Right)
4:20 Single Arm Dead Row (Left)
5:20 Zottman Curl
6:19 External Rotation Back Shrug
7:19 Leaning Bicep Curl
8:19 Meadows Row (Right)
9:20 Meadows Row (Left)
10:22 21s
11:19 Reverse Grip Bent-Over Row
12:20 Alternating Supinated Curl
13:20 Bent-Over Iso Row (Left)
14:19 Bent-Over Iso Row (Right)
15:20 Dumbbell Drag Curl
16:21 Good Morning w/Dumbbells
17:21 Alternating Curl With Twist
18:20 Dumbbell Lat Sweep Curl
19:20 Spider Curl
20:20 Kneeling Concentration Curl (Right)
21:20 Kneeling Concentration Curl (Left)
22:20 Dumbbell Y Raise
23:20 Cross Curl to External Rotation
24:21 Behind the Back Raises
25:21 Quick Rows
26:21 One Dumbbell Row
27:22 Face Pull with Dumbbells
28:20 Cool-Down

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Disclaimer: ⚠️This video is for informational purposes only and is not a substitute for professional medical advice. Consult your physician before starting any new exercise program, especially if you have pre-existing health conditions. Results may vary; Always listen to your body to avoid injury. @tiffanystraining assumes no liability for any harm resulting from following this content.