Back Sculpting and Bicep Workout with Dumbbells at Home

by Abby Austin

Today we will be completing a back sculpting upper body workout with dumbbells. Each circuit consists of a series of back and bicep exercises to sculpt and strengthen the muscles.

No jumping needed, so it’s a great low impact, apartment friendly workout.

Grab your dumbbells and let’s get it!

THE WORKOUT:
4 circuits of 5 exercises performed 2x
40 sec work
20 sec rest

THE EXERCISES:
Circuit 1

1. Single bent over row (L)
2. Single bent over row (R)
3. Bent over row
4. Alternating hammer curl
5. Hammer curl

Circuit 2

1. Good mornings
2. Romain deadlift
3. Supine row
4. Lower & upper curl
5. Bicep curl

Circuit 3

1. Eccentric curl
2. Cross body curl
3. T row
4. Alternating rear delt fly
5. Row kickback

Circuit 4

1. Superman extension
2. Push-up
3. Renegade row
4. Concentration curl (R)
5. Concentration curl (L)

Thanks for watching! ❤ Abby

Abby Austin

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