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10-Minute Back & Biceps Workout
Welcome to my 10-minute back and biceps pull workout with dumbbells. There are 8 unique exercises for biceps and upper back plus time spent under tension (isometrics). In this blog you’ll find a summary of the workout with some tips and notes. But if you just can’t wait to get moving, then go ahead and dive right into the workout.
If you have time, take my 5-minute warm up before your workout and my 5-minute post workout stretch when you’re done.
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Before You Begin
Following a 1-minute warmup, this workout is is made up of 8 one-minute rounds of back and bicep exercises with dumbbells. The exercises are performed unilaterally (on one side) while the other side is holding an isometric position. The purpose of this workout is to build muscular strength and endurance in your back and biceps, your “pull” muscles. I used 8 lb (3.6 kg) weights.
Workout Video:
Workout Breakdown:
There are 8 intervals in this workout, each interval is one minute and contains two different exercises both performed on the same arm. There are 15 seconds of rest between intervals.
Exercises
- Bicep Curl (L) + Hammer Curl (L)
- Bicep Curl (R) + Hammer Curl (R)
- Narrow Row (L) + Reverse Fly (L)
- Narrow Row (R) + Reverse Fly (R)
- Curved Curl (L) + Half Curl (L)
- Curved Curl (R) + Half Curl (R)
- Upright Row (L) + Twisting Row (L)
- Upright Row (R) + Twisting Row (R)
