Moderate Workout

Back & Biceps

Moderate Duration 12 minutes

Target Areas: Back, Arms

Equipment: Dumbbell, Strength Machine, Stability Ball, Barbell

Added By Dennis Nelson

Tags

Full Gym Workouts Back Workouts Dumbbell Workouts Strength Machine Workouts Exercise Ball Workouts Barbell Workouts

Exercises

Set 1: 1 round

Dumbbell Bent Over Rows

Dumbbell Bent Over Rows

10 reps

Dumbbell Bent Over Rows

Dumbbell Bent Over Rows

10 reps

Dumbbell Bent Over Rows

Dumbbell Bent Over Rows

10 reps

Dumbbell Bent Over Rows

Dumbbell Bent Over Rows

10 reps

Dumbbell Bent Over Rows

Dumbbell Bent Over Rows

10 reps

Set 2: 1 round

Cable Lat Pull Down

10 reps

Cable Lat Pull Down

10 reps

Cable Lat Pull Down

10 reps

Cable Lat Pull Down

10 reps

Cable Lat Pull Down

10 reps

Set 3: 1 round

Standing Alternating Dumbbell Curls

10 reps

Standing Alternating Dumbbell Curls

10 reps

Standing Alternating Dumbbell Curls

10 reps

Standing Alternating Dumbbell Curls

10 reps

Standing Alternating Dumbbell Curls

10 reps

Set 4: 1 round

Dumbbell Upright Rows

Dumbbell Upright Rows

10 reps

Set 5: 1 round

One Arm Dumbbell Row

10 reps

Set 6: 1 round

Seated Cable Row

10 reps

Set 7: 1 round

T-Bar Row

10 reps

Set 8: 1 round

Ball Back Extensions

Ball Back Extensions

10 reps

Set 9: 1 round

Front Chin-Ups

10 reps

Set 10: 1 round

Barbell Bicep Curls

Barbell Bicep Curls

10 reps

Set 11: 1 round

Preacher Curls

10 reps

Set 12: 1 round

Dumbbell Wrist Curls

Dumbbell Wrist Curls

10 reps

Set 13: 1 round

Dumbbell Reverse Wrist Curls

Dumbbell Reverse Wrist Curls

10 reps

Set 14: 1 round

Concentration Curls

10 reps

Set 15: 1 round

Dumbbell Curls

10 reps

Dumbbell Curls

10 reps

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Quickdraw Adjustable Dumbbells

Top Choice for this Workout

Quickdraw Adjustable Dumbbells

We love these adjustable dumbbells from Rep Fitness. They take up very little space and are also very durable compared to other adjustable dumbbells on the market.

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