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 | |
| Exercise | Reps |
| 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 Raises | Work 40 seconds, rest 20 seconds |
| Romanian Deadlift | Work 40 seconds, rest 20 seconds |
| Part 2 | |
| Exercise | Reps |
| 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 Hold | Work 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 |
| Superman | Work 40 seconds, rest 20 seconds |
| Part 3 | |
| Exercise | Reps |
| Wide Curls | Work 40 seconds, rest 20 seconds |
| Hammer Curls | Work 40 seconds, rest 20 seconds |
| Zottman Curls | Work 40 seconds, rest 20 seconds |
| Alternating Cross Body Curl | Work 40 seconds, rest 20 seconds |
| Reverse Curls | Work 40 seconds, rest 20 seconds |
| Circle Curls | Work 40 seconds, rest 20 seconds |
| Lower Curls | Work 40 seconds, rest 20 seconds |
| Upper Curls | Work 40 seconds, rest 20 seconds |
| Single Arm Curl + Static Hold | Work 40 seconds, rest 20 seconds |
| Decline & Hold | Work 40 seconds, rest 20 seconds |
Do this 20 minute back and biceps workout guided
Image Sources
- 20-minute-back-and-bicep-workout: dusan jovic on Unsplash