When you think of adding mass to your back and biceps, the first exercises that pop into your mind might be the classic barbell row and some form of barbell curl variation.
And although these are highly effective exercises that will get the job done, it’s definitely possible to build a massive back and well-developed biceps with nothing more than a set of dumbbells.
In this video, I break down a step-by-step, science-based back and biceps workout that you can try next time you’re in the gym or working out from home with limited equipment.
Not only that, but I’m also going to include a few simple strategies you can implement to make each exercise a bit more effective.
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References
1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC449729/
2. https://pubmed.ncbi.nlm.nih.gov/19197209/
3. https://pubmed.ncbi.nlm.nih.gov/21975179/
4. https://pubmed.ncbi.nlm.nih.gov/20847704/
5. https://pubmed.ncbi.nlm.nih.gov/18339796/
6. https://www.ncbi.nlm.nih.gov/pubmed/25553964
7. https://suppversity.blogspot.com/2011/07/suppversity-emg-series-biceps-brachii.html
8. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3737788/
source
Is there any way to get this routine done without an adjustable bench? I don’t have one and I’m not in a financial position to get one
I love this!!! Getting ready for my pullups
is there a way to do the excerices without a adjustable bench? or any substitute excercise?
This lat pull is bullshit
Just read a paper next to the paper you cited, Dumbbell Pullover does not work the lat that much, but mostly chest. To work the lat, DB straight arm pull back is better. But this is similar to low row.
The paper said shoulder-width pull down, which involves shoulder extension is the same as cable pullover. So, the first part of the pull down is chest and the second part is lat. Essentially pull down is the same as row as far as the lat is concerned. The wide grip pull down, which involves shoulder adduction is different. Thanks for the video.
https://pubmed.ncbi.nlm.nih.gov/35992501/
It's a really nice dumbbell set, but it cost way to much. https://www.youtube.com/post/UgkxP26Tir6n60vUkdtn4mbwhRO8cwuJQNy2 I guess that's just how things are now days.
other than being way over priced they are a wonderful weight set. My only one complaint is they are kinda bulky although at just over 55 lbs I can see why. Very user friendly and I've had no real issues. After one year if anything happens I will re-review.
Shall I do this straight away or do a warm up first
What if u dont have a bench at home tho
Doing this today.
The arm low row is 4×8 for esch arm or 2×8 each arm?
Thanks this helped alot
is this a pull workout?
It doesnt matter how much i try i cannot feel my back working out
Is it possable to use the back workouts with a flat bench. Don’t have room for a adjustable bench and I’m using the table chair (bench style) to work out
1-Arm Low Row 4×8
CS Wide Grip DB Row 4×10
Lateral Pullover 3×12
DB Shrugs 3×12
Negative c curls 3×10
Incline DB Curl 3×10
honestly the best back & biceps I’ve done, took a bit to figure out some but i learned them after toying with them for a bit.
Preciate this perfect explanations and helps people who don’t have a lot of equipment
Great video
Tone of your voice makes me wanna self-harm!
Not dumbbell only smh
bro just call them lawn mowers instead of one arm low row xd ig thats just me
You literally can’t do the Inverted Row if your above 6.3
Every time I see dudes blowin through the negatives I have to shake my head and laugh. Waste of time. Missed opportunity with every rep. Biceps react to Negatives. Period. Do it right.or don't do it at all.
can you like get right into the video please . not to be rude but when i do workout i domt have time . . . your opinion though . makes videocmore interesting . and specieal . yare tare dikangja e .
69 th comment . . . yare yare dikangja .
Nice vid but you gotta talk faster
Mom: Fitness chills isn't true.
Fitness chills:
◊ 1 arm low row 4×8| 00:55
◊ wide grip dumbbell row 4×10| 2:25
◊ lat pullover 3×12| 4:01
◊ dumbbell shrugs 3×12| 5:12
◊ negative c curls 3×10| 6:08
◊ incline dumbbell curl 3×12| 7:14
{mm, great video! please pin this for easier access, thank you!}
Nice
Hi man, thanks for this great workout, it's gonna come in handier than a spare tire. Keep up the good work!!
dont have bench
A great guide. Suggested break lengths between sets and exercises? Also, is it worth switching up the order in the next pull day?
I just need to know how fucking slow do you have to be to put dumbbells only when your using a mf bench i aint got that shit wtf am i supposed to do for those????
Where was the exercise using Burger King foot lettuce?
New guy is good. It's helpful sometimes to see two slightly different forms when doing an exercise.
I was watching this video when suddenly a Domino's Pizza ad popped up…..was planning on working back but it seems it's gonna be a cheat day today
what is for mass mean in title
pls. anyone replay
I bought some 30 pounders and Iv been hitting it ery day , perfect timineb
How about dumbbell only leg routine to complete the series?
watched an old video of yours, can you break down over reaching in another video?
Amazing content
48 years old and never touched a weight until 9 months ago. Injured myself a few times by not knowing what I was doing. Your videos have helped me a lot. I wish I had started lifting years ago. Thanks for posting these.
Where is the Alpha guy? (the guy with the blue shirt). He was very funny. But everyone knows that the alpha guy in reality knows how to train and it was only fun to show the mistakes of some people. The alpha guy had the perfect natural bodybuilder physique.