30 min. FULL STANDING Upper Body Strength Training | Back & Biceps
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This upper body workout is going to build muscle in your back and biceps This workout only requires your dumbbells, so this is the perfect at-home workout to increase strength! This workout is also a full-standing workout!
We will work through 9 strength exercises for the back and biceps. This is a pull-focused strength workout with a fire round to finish to build definition in your upper body!!!
This structure is fun and effective! The only thing you need to do is focus and give it your all!
30-MINUTE UPPER BODY STRENGTH WORKOUT STRUCTURE AND EXERCISES
EQUIPMENT NEEDED
DUMBBELLS- I used a range from 10lbs to 30lbs / 4.5 to 13.6kg. The weight you select will be relative to you and how you feel about each exercise! When selecting a weight for this workout, you want to aim to lift heavy! Drop the weight a bit during the fire round, if needed! If you only have lighter weights, focus on form and lift at a slightly quicker pace!
EXERCISE MAT
OPTIONAL EQUIPMENT
WRIST WEIGHTS
STRUCTURE
9 TOTAL EXERCISES
2 TIMES THROUGH EACH
WORK: 50 SECONDS REST: 25 SECONDS
REST BETWEEN ROUNDS: 60 SECONDS
FIRE ROUND
ALL 9 EXERCISES, 1 TIME THROUGH
WORK: 30 SECONDS
NO REST
EXERCISE LIST
SINGLE-ARM BENT OVER ROW
SWITCH SIDES
REVERSE GRIP ROW
NARROW GRIP ROW
REAR DELT FLYS
BICEP CURLS
DRAG CURLS
HAMMER CURLS
PUMP CURLS
I am so glad you joined me for this workout! It's always better to workout with a friend!
Kaleigh
Don't forget to stretch! 👉 • POST-WORKOUT STRETCH for Injury Prevention...
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🔴 DISCLAIMER 🔴 When beginning any fitness workout or regimen, it is essential to consult your physician to ensure this program is right for you. Do not start this program if your healthcare provider advises otherwise. Any exercises or information on this channel, through videos or comments, is to be used at your own risk. Kaleigh Cohen Fitness will not be responsible or liable for any harm, damage, or injury as a result of any information provided.