Whether you’re in a limited gym or have a set of dumbbells you keep around the house, you can create a back and bicep workout to supplement your normal workout routine.
Pairing back and biceps is a fun combination. Both muscle groups are quite fun to train.
They also happen to be my two favorite muscles to feel a muscle pump in.
The grouping makes a lot of sense too, as they are pull muscles of the upper body.
In this article, I will provide a template that you can tailor to your own individual needs. This template will include some of my personal favorite exercises that only require a pair of dumbbells.
Please keep in mind that like all workout templates on Legacy Muscle, this workout was not written with any specificity. What that means is the exercise and rep/set counts are highly generalized. You will want to consider your own fitness abilities/needs when molding it to fit your individual needs.
Back and Bicep Dumbbell Workout Overview
The following workout consists of 5 exercises. 3 for the back and 2 for the biceps.
All you need is a set of dumbbells and workout bench to perform it.
From start to finish, it will likely take 20-30 minutes to perform. The workout duration will depend on the duration of rest periods you take, as well as the set and rep ranges you determine to be appropriate for your workouts.
The exercise selection focuses on a mix of compound exercises and isolation exercises. It also assumes you have access to a workout bench. If you do not have a workout bench, you may want to consider performing the standing variation of the exercise.
Back and bicep workouts can be performed as a standalone workout. They can also be included/supplemented for a push/pull/legs split.
Additionally, you could add in a variation of this sort of workout to your full body workouts on its own day if you find your back and biceps are lagging in development and want to provide them with more stimulus to grow.
Back and Bicep Dumbbell Workout
| Exercise | Set Range | Rep Range |
| Dumbbell Row | 3-5 | 6-10 |
| Underhand Dumbbell Row | 3-4 | 8-12 |
| Dumbbell Pullover | 3-4 | 10-15 |
| Dumbbell Hammer Curl | 3-4 | 6-10 |
| Dumbbell Drag Curl | 3-4 | 8-15 |
Final Thoughts on Dumbbell Workouts for Back and Biceps
As I mentioned, back and bicep workouts are a lot of fun simply for the muscle pumps they can produce. That pump combination will give you all sorts of confidence for the 30 or so minutes it lasts.
Workouts such as these can be performed as standalone workouts while traveling or as supplemental workouts to your main workout routine.
If you enjoyed this workout, consider bookmarking the Legacy Muscle website so that you can come back and explore our other workouts. And please share us with your fitness friends and family members!