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Try This Brilliant Tabata 20 Minute Back and Biceps Workout with Dumbbells

Train your upper body in 20 minutes with this workout that can also be performed at home.

This 20 minute back and biceps workout only requires dumbbells and can be performed from home.

While two pairs of dumbbells are recommended (one light and one heavy pair), you can do the workout with whatever you have at hand. A surface to lean against is recommended for the first few exercises to maintain form.

This 20 minute back and biceps workout follows a Tabata format, where you work for 40 seconds and rest for 20 before moving on to the next exercise. The aim is to get as many repetitions as possible of the exercise during the working 40 seconds, while ensuring your form and technique are still spotless throughout.

20 Minute Back and Biceps Workout

  • Part 1: Rows, Rear Delt Raises, and Romanian Deadlift
  • Part 2: Rows, Holds, and Superman
  • Part 3: Curls and Holds
Part 1
ExerciseReps
Bent Over Single Arm Row (Right side)Work 40 seconds, rest 20 seconds
Bent Over Single Arm Row (Left side)Work 40 seconds, rest 20 seconds
Bent Over Rear Delt RaisesWork 40 seconds, rest 20 seconds
Romanian DeadliftWork 40 seconds, rest 20 seconds
Part 2
ExerciseReps
Supine Single Arm Row (Right side)Work 40 seconds, rest 20 seconds
Supine Single Arm Row (Left side)Work 40 seconds, rest 20 seconds
Steering Wheel HoldWork 40 seconds, rest 20 seconds
Renegade Row (Right side)Work 40 seconds, rest 20 seconds
Renegade Row (Left side)Work 40 seconds, rest 20 seconds
SupermanWork 40 seconds, rest 20 seconds
Part 3
ExerciseReps
Wide CurlsWork 40 seconds, rest 20 seconds
Hammer CurlsWork 40 seconds, rest 20 seconds
Zottman CurlsWork 40 seconds, rest 20 seconds
Alternating Cross Body CurlWork 40 seconds, rest 20 seconds
Reverse CurlsWork 40 seconds, rest 20 seconds
Circle CurlsWork 40 seconds, rest 20 seconds
Lower CurlsWork 40 seconds, rest 20 seconds
Upper CurlsWork 40 seconds, rest 20 seconds
Single Arm Curl + Static HoldWork 40 seconds, rest 20 seconds
Decline & HoldWork 40 seconds, rest 20 seconds

Do this 20 minute back and biceps workout guided

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