AT HOME WORKOUT- DUMBBELL ONLY: Back and Bicep
Hello!! Welcome to this workout I am so excited to share with you! I am currently sipping on some BCAAs while I type up this workout for you that I just completed! This is a strictly DUMBBELL ONLY Back and Bicep workout (with a little bit of shoulders!)!! Yes you can use other equipment for this workout, but it is totally effective with just one, yes just ONE, pair of dumbbells! I used 15 lbs, but use whatever you have available! I recommend using a moderate weight :)Warm up: Get blood flowing (I love jump squats) and loosen up shoulders (I controllably swing my
arms in all directions).
Workout! This took me 30 minutes!
- Hammer Curls (12) to Bent Over Rows {Palms up, to put emphasis on biceps as well} (12) THREE TIMES
- Bent Over Single Arm Row {Elbows by your side the whole time} (12) THREE TIMES
- Wide Bicep Curl (3) to Regular Bicep Curl (3) to Overhead Press (12) THREE TIMES
- Bent Over Single Arm Row {Elbows out, parallel to shoulders; emphasis on rear delts too} THREE TIMES
- Regular Bicep Curls (12)
- BURNOUT:
- 1 minute of Bent Over Reverse Flies {I did just body weight}
- 1 minute of Lying Supermans {Lie on your belly, raise your chest up a little bit. Extend arms in front of you, and bring them back so your elbows almost touch your sides. Repeat for a whole minute!!}
And that's all guys! A totally effective and efficient workout! Like I said, you can definitely perform these exercises if you don't have dumbbells and/or have greater access to a larger variety of gym equipment; but if you only have dumbbells DO NOT FRET- only dumbbells are necessary!! Don't ever think that because you have limited equipment, you can't have a great workout! One of the main purposes of this blog is to show you that you don't need gym membership to be healthy, get fit, lose fat, or gain muscle. You can do all of this from you own home!
Thank you so much for supporting this blog!!
Hannah
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