Back and Biceps Dumbbell Workout

Posted On Dec 27, 2021 By Amy Kiser Schemper

A woman holding a pair of SelectTech adjustable 552 dumbbells.

Back and biceps are the perfect pair of upper body muscle groups to work together, and not just because of the alliteration! Both bicep and back muscles perform a pulling motion, and the biceps are often assisting in compound back exercises like rows and pullups. Working these muscles together in a workout is not only efficient, but it can also be a fun way to really sculpt your upper body.

Doing regular rows and bicep curls is effective, but in a full workout can get tedious or even boring. A great way to combat this is to mix up your angles and grips and add in some core. Check out the "Back and Biceps Dumbbell Workout" video below and pull your way to a strong, defined upper body.

Back and Biceps Dumbbell Workout

Do each exercise for 45 seconds each, followed by 15 seconds rest.

Set 1:

  • Close Grip Row
  • Hammer Bicep Curl

Set 2:

  • Supinated grip row
  • Standard bicep curl

Set 3:

  • Wide grip row
  • Wide grip curl

Set 4:

  • Plank Alternating Row
  • Plank Alternating Bicep Curl