![10 Minute Dumbbell Back & Bicep Workout [Strength Training]](https://wordupnews.com/wp-content/uploads/2025/03/1741895241_maxresdefault-920x425.jpg)
Tap in to this 10 minute upper body strength workout that specifically targets the back & biceps. This dumbbell routine designed to help you build strength and lean muscle over time. This routine is also great for improving upper body strength with exercises like pull ups, rows, and bicep curls. For a full upper body day, we recommend either doing this workout for 2-3 rounds or pairing it with out other upper body muscle group workouts. Drop a comment if you need any modifications for this workout.
For best results, we recommend doing this workout 2/3x per week if your goal is to build strength/ lean muscle mass. Drop a comment and let us know how your workout went! 
Weights we used:
Juice: 20lb & 15lb pair
Toya: 10lb & 5lb pair
MORE WORKOUTS ON OUR JUICE & TOYA APP:
https://juiceandtoya.app/
Join Our Private FaceBook Group:
https://www.facebook.com/groups/juiceandtoya/
Follow Us On Instagram For More Fitness Related Content:
Toya: @ToyaCherrelle
Juice: @JuicetonTx
Personal Training Business Page: @OneBodyLA
#ChestandTriceps #JuiceandToya
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Thank you both!
Your workout gets me my day started with sweats and the music in the background pumps me up each time.
glad i found this channel.
Niceeee
Thank you guys!
Wow that was awesome tysm guys
This is the best workout. Thank you!
thank u
Love standing ones! We got a really good sweat with this one!
I am struggling a bit with form for rows…I feel like I'm doing most of the work with my forearms instead. Any tips?
Viri minute 3:14
Absolutely loved this workout!
thank you! love this workout!
Thanks!
U two are legends luv u
Hi juice and toya will this strengthen my lower back
3 workouts down and the strength difference is night and day! it feels good! thank you Juice & Toya.
Thanks for a great workout!
Your 10-minute workouts are exactly what I need. Short enough to have no excuses, creative, not boring…the music is just right, no shouts or comments while exercising. Love you both! Thanks!
This was a good workout for me today on my period but still want to do something to keep a routine going mentally
Thanks!
Love everything about these workouts. The focus, the music, the simplicity- everything!!
This is good! I love doing this. Thanks!!!
04/11 – I used 2x4kg for all the exercises except the fly's (I used 2x2kg). I could add a bit more but don't have the good plates
I use them in the gym. They’re amazing and I feel the burn every time I workout with them!!
Is it going to help in losing back sagging fat and belly tires ?
Hay im from Indonesian, thanks for this video
great workout!
Love the 10 min pump!!
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