30 Minute Dumbbell Back and Bicep Workout At Home [PULL WORKOUT]
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- Опубліковано 19 чер 2024
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Truth be told... when I finished this workout it felt like my biceps were able to EXPLODE 💥 This KILLER 30 minute dumbbell workout will sculpt and shred your back and biceps.
We're slowing it down a little in this workout, but that doesn't mean you won't be sweating or burning calories. Challenge yourself by choosing a set of weights that are a little heavier and one that is slightly lighter. (I'll be using 20lb and 30lb dumbbells - 9kg/14kg). Concentrate on pausing at the top of each lift to maximize time under tension as this will help you to get stronger!
*SCROLL FOR WORKOUT DETAILS*
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HIIT Dumbbell Workouts:
💪🏽 30 Min Upper Body Workout with Dumbbells + HIIT: bit.ly/3dy17Te
💪🏽 40 Min Full Body HIIT Workout with Dumbbells: bit.ly/3fMohIo
💪🏽 45 Min Full Body Workout with Dumbbells | Tone & Sculpt: bit.ly/3cWaE7H
💪🏽 45 Min Ultimate Full Body Dumbbell Workout (INTENSE HIIT): bit.ly/3dDwVGs
💪🏽 45 Min Advanced HIIT Workout with Weights: bit.ly/31OXFhT
⏱️ Duration: 32 Mins + 4 Min Cool Down
🏋️♂️ Equipment: Two sets of dumbbells (I'm using 20 lb / 9 kg and 30 lb / 14 kg dumbbells) and a mat.
🦍 We recommend Yo Gorilla Mats Premium Large Exercise Mat, size: 7' x 4' x 8mm.
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⏱️ Intervals: 30 Sec Work, 30 Sec Rest (follow along on screen as timing changes)
Exercises for this dumbbell back and biceps workout:
0:20 Bent Over Single Arm Row Right Arm
0:50 Bent Over Single Arm Row Left Arm
1:50 Bent Over Row Both Arms
2:50 Bent Over Single Arm Row Right Arm
3:20 Bent Over Single Arm Row Left Arm
4:20 Bent Over Row Both Arms
5:20 Bent Over Supinated Row Right Arm
5:50 Bent Over Supinated Row Left Arm
6:50 Bent Over Supinated Row Both Arm
7:50 Bent Over Supinated Row Right Arm
8:20 Bent Over Supinated Row Left Arm
9:20 Bent Over Supinated Row Both Arm
10:20 Alternating Hammer Curls (heavy dumbbells)
10:50 Hammer Curls (light dumbbells)
11:50 Alternating Wide Curls (heavy dumbbells)
12:20 Wide Curls (light dumbbells)
13:20 Alternating Circle Curls (heavy dumbbells)
13:50 Circle Curls (light dumbbells)
14:50 Alternating Cross Body Curls (heavy dumbbells)
15:20 Cross Body Curls (light dumbbells)
16:20 ISO Curl Hold (light dumbbells)
16:50 ISO Curl Pulses (light dumbbells)
17:50 Alternating Twist Curls (light dumbbells)
18:20 Alternating Twist Curls (heavy dumbbells)
19:20 Slow Eccentric Curls (light dumbbells)
20:20 Bent Over Single Arm Wide Row Right Arm
20:50 Bent Over Single Arm Wide Row Left Arm
21:50 Bent Over Wide Row Both Arms
22:50 Bent Over Single Arm Wide Row Right Arm
23:20 Bent Over Single Arm Wide Row Left Arm
24:20 Bent Over Wide Row Both Arms
25:20 Single Arm Plank Row Right Arm
25:50 Single Arm Plank Row Left Arm
26:50 Renegade Rows
27:50 Single Arm Plank Row Right Arm
28:20 Single Arm Plank Row Left Arm
29:20 Renegade Rows
FINISHER / 20 Seconds Each
30:20 Twist Curls | Right, Left, Both
30:40 Upright Rows
31:00 Hammer Curls | Right, Left, Both
31:20 Upright Rows
31:40 Wide Curls | Right, Left, Both
32:00 Upright Rows
32:40 COOL DOWN + STRETCH
* * * * *
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TIFF x DAN
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DISCLAIMER: Before starting any workout, consult your doctor to ensure it's safe for you. Understand that participation in any exercise carries inherent risks of injury. By engaging in this video's exercises, you acknowledge these risks and voluntarily assume full responsibility, releasing TIFF x DAN from any liability for potential harm. Some video links are affiliate links, meaning we may earn a small commission on qualifying purchases. Your decision to purchase is always your own, and your support is greatly appreciated! - Спорт
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Thank you Dan, I fully watched all the advertisements
What a nice guy
@@Incognito12343extended the breaks a bit hahaha
Yt premium is a thing 🤓☝️
😂😂😂😂 the first time that I liked the ads
😂
Didn't feel like working out so thought I'd try this simple 30 min workout. Now dripping with sweat and totally kicked my tail lol. Thanks dude!
Uhonu
Didn’t feel like working out… So i worked out 💪🏼 🗣️🗣️
Your dog at the end made my day. I found your channel just a couple of weeks ago, but you've quickly become my fave! Thanks for all the videos you put out, they're a great help!
Do you know what type of breed the dog is?
@@sriharshgottipati4894 Looks like a Labordoodle.
Looking big, Dan! I loved this workout! Thanks for getting us in gear!
You've gained a gym partner and a subscriber. It was nice doing every exercise with you. Nice workout ♥️
Workout very hard intense! I'm very tired but happy. Great job Dan!!!
Thank you for being human bro. You show even the pauses you take. That is inspiration like no other bro. You don't even understand
Thank you so much for these videos. I love your workouts - you’re helping me finally achieve my fitness goals!
Love,love,love this my new arm and back workout.
Hey Dan, just recently found your workouts on UA-cam and love, love them. I have been working out my entire adult life which included some years as a body builder and I have learned new moves that I have never experienced and find to be very effective. So glad I came across your workouts and will continue to follow and do more, great job!!!
Thank you Dan! You and your dog is the absolute champions
Thank you very much for all these intensive trainings you give us you are awesome keep it up you are the best 🔥🔥🔥🔥🙌🏼🙌🏼🙌🏼🙌🏼💪🏼💪🏼💪🏼
Thanks a lot Dan, we waiting for your next push workout !!!!
I have never done Twist biceps and my arms are shaking! Also did 12 minute lower body abs and...well, ouch! Thank you so much!!
Thank you so much 😊 Amazing as always.Just what I needed.💪🏽🔥
Since the beginning of the pandemic I stopped going to the gym and started doing home workout with youtube videos. Your videos are very good, efficient, well produced and have helped me a lot. Congratulations for your work.
Fantastic!! Best I have ever done. Thank you Dan x
Thanks bud. Your sessions have changed my life
J'adore cette entrainement, mes bras était vraiment fait après pour quelques jours. Merci j'aime bien vos vidéos.
U R one of the best Yt fintness Channels!!! THX So much.. no talking just serious workouts.. Keep it Up
Excellent! Loved this one! Thank you!
Whew - AWESOME! Great leadership, setting this pace and keeping your form. 1/30/23
I appreciate a weight lifting routine that leaves me dripping in sweat. Kudos to you, Dan, for programming and leading this one!
And again on 9/20!
love coming back to this. a fantastic session, Dan 💪
Thank you Dan!! Used 15 & 20 and got me sweating like crazy!!
Another excellent workout. Thanks!
¡ Muy bueno, muchas gracias!
Best UA-cam workouts out there. Dan gets me so hyped!!!!
For someone wanting to join the military I can’t thank you enough for making these epic videos, when I instruct my cadet unit in fitness ima use these videos
That’s awesome to hear 🙌🏽🙏🏽
hows it going bro
😂😂I wonder how this went for his organized PT that was basically running 5 days a week
Bro has a picture of a cat on toast and says epic, I have a feeling he didn’t join the war
@@Burgerand_olive I’m 17 so no i have not joined any war but I’m joining the military and have no problem with the job.
Thanks for the workout video, just did it and it was great
Today is my back and bicep workout routine start and I got this video on the right time
Love it all thank you 🙏🏼 💪🏼
legendary training gotta love you man. Thanks for helping a gym bro out ❤️
Nice workout as always, thank you !
Can't wait for this tonight!! I would love to see a kickboxing workout with you Dan!! :-)
my back is fire up thank you ,last finished is awesome
Dude. You are a beast. This workout is another level. Completed it. Coming back soon thanks buddy gby 🙏🏼😌
Wow this was friggin awesome! 💪💪🔥🏋️♀️💥. Thank you so much for a good Sunday morning start! 👊💯🙌✝️ I'd never known of the circle curls til this workout I freakin love those best out of any bicep curl
That was a KILLER workout!!! I'm sweating big time.... You got some of the best content out
Thank you for the awesome workout!
OTTIMO ALLENAMENTO..Grazie dell'Italia!
Tried this and its really burning 🔥 thank you!
Awesome workout! Biceps are burning!
Can’t wait till Friday to do thisss!!
Love your workouts, thank you!
Those plank rows had me drentched in sweat. Awesome workout, keep em coming! 🎉
Fantastic workout….thank you.
Thank you for this 30 minute dumbbell 💪greeting from East Africa Tanzania 🇹🇿
Hey guys!I just want to tell you that you're awesome.Great,effective and killer workouts.I love it.I am impoving basically all the parts of my body,I feel myself stronger than ever.I would love to find out what is Dan's diet plan,which helps him stay in shape.Sounds like a good idea for a new video!
Finally a workout that really pumps up my lats!
Awesome workout man! Totally what I needed and totally kicked my axx!
Only video where I never skip advertisements 😂
I love your upperbody workouts!
Love it Thank you!🙏🙏💪🏽💪🏽👍🏽
This workout is the truth. I need to lose my love handles and get rid of fat around my bra band and this is helping!!
loved this always coming back can u please do another lower abs and cardio thanks
NEED! Thank you!
Superb workouts. The appearance of your dog adds a very personal touch. Nice!
love it! thank you
Dan... you make the best videos on UA-cam. Thanks dude!
Thanks, Josh. Appreciate it!!
Love the burn out set!
Found my workout for today
Edit: done ! Btw ur dog is so adorable 😍
Thank you. Amazing
I cannot make my own workouts bc I am not savvy like that and it's so hard to find a good strength training workout on YT- so much are these "No Repeats". This was suuuuuper challenging and I even came across some new moves I've never seen before- the circles and twisties. I saved this to my favs playlist. The YT algorithm must work bc you came across my home page and really glad you did. My arms are really mushy even resting on my desk. Excellent workout- Thanks!!
dude this was such a cool workout man. muchas gracias
thanks for this workout man
Lets get it Legend Bro! Really appreciate this one a ton!
Those bicep workout was HIIT. I can feel them burning. Thanks for your good work. Beautiful dog!
Thank you, man.
Thank you very much!
Amazing WOD. Thank you so much for this.
Glad you liked it! 🙏🏼
Absolutely stuffed. Thanks!!!
My 71 year old body loves your videos. Straight forward, no nonsense! Thanks
I love to hear that! So glad you’re enjoying the videos Susan! ❤️
That was awesome!
Thank you! I appreciate all the nonverbal communication 😃
Absolutely all for puppy assistant 😍
Браво!!! Поздрави от България!
Ahhhh the pupper at the end is perfect!
Holy …!!!! I was nearly gassed by the time the plank rows came up. Finisher put me over the edge!! 👍🏼👍🏼🤜🏼
Way to push through!
Grazie Dan 🙂
Thanks dude!
Another awesome workout! Thanks Dan!
Thank you! 🙏🏼
I have 2 pairs of dumbbells. 5 kg or 11 pounds & 7.5 kg or 16.5 pounds. With 5 kg ones, i can pace with you. But with 7.5 kg ones, its really difficult after half way (earlier dumbbell exercises experience).
I will do with 7.5 ones tomorrow for sure.
Where as you play around with almost double the weight 14 kgs. Absolutely Great.
Thanks for another challenging workout again.
You just made My DaY!!❤🙌
Thanks for this workout... While waiting for kids at bjj. Perfect time and intensity
Make a video of Four Arms, brother! 🔥🔥❤️❤️
Best ever💪
Today my workout ❤️🔥🤙🤙
Awesome!
Love this man and workout's thanks a lot sir ❤
Thank you!
I got it done !
Hey bro Thank you for posting and making this video I keep repeating the same video over and over when is work out I always do the back work out and the other day chest thank you for making this video I’m trying to transform my body
Thank you! So glad you like it. 🙌🏼
Sheesh. Good work !
OMG!!!!💪💪 The finish was brutal 🔥🔥 thanks again...
Nice video. I’d love to try it out next time
🙌🏼
Than yuo so much coach😍🤝😍
*This will be my weekend workout for this week!💪🏼*
few more days to go!! 😝
@@AnnoyingApple86 hahahaha please don’t remind me!🙈 I better prepare my arms for the weekend.💪🏼😅
Hey thank you so much!
Loved the workout.
Killed me, but I still managed to finish it.
Thank you 🙏🏻 🐶 🐶 😊
Genial rutina ...al grano...un abrazo desde Colombia🙏