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6-Minute Back & Biceps Strength Workout
Welcome to my 6-minute back and biceps strength workout with dumbbells where we do some exercises for biceps, some for back and some using both muscle groups. 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
Please take time to warm up before this workout. Since it’s a quick, we get right into it. This workout is is made up of 8 unique bilateral dumbbell exercises, some for biceps, some for back and some for both. The purpose of the workout is to strength train your upper body pull muscles. I used 10 lb weights.
Workout Video:
Workout Breakdown:
There are 8 exercises in this workout. Each exercise is performed for 35 seconds followed by 10 seconds of rest.
Exercises
- Reverse Fly
- Curved Curl
- Rear Delt Raise
- Narrow Row
- Wide Curl
- Good Morning
- Hammer Curl
- Inverted Row
