20 Minute Back & Biceps Workout [With Dumbbells] [Pull Session]
Nov 21, 2025
Description
Welcome to our 20 Minute Back & Biceps Workout!
This workout can be done from home or in the gym, all you need is dumbbells and you’re good to go!
Today's session will be done in rounds. Each round will last for 1 minute, there will be 2 exercises in each round and both exercises will be done for 30 seconds and repeated. There will then be a 20 seconds rest before moving onto the next round.
Please go at your own pace, the timer is there for guidance but if you need to stop early or change the moves completely, please do!
The session is as follows:
Round 1
30 Seconds On Each:
Pronated Rows Switch Sides
20 Second Rest
Round 2 - Repeat Round 1
Round 3
30 Seconds On Each:
Supinated Rows Switch Sides
20 Second Rest
Round 4 - Repeat Round 3
Round 5
30 Seconds On Each:
Back Raises Back Raise Hold
20 Second Rest
Round 6 - Repeat Round 5
Round 7
30 Seconds On Each:
Upright Rows Shrugs
20 Second Rest
Round 8 - Repeat Round 7
Round 9
30 Seconds On Each:
Single Renegade Rows Switch Sides
20 Second Rest
Round 10 - Repeat Round 9
Round 11
30 Seconds On Each:
Bicep Curls Hammer Curls
20 Second Rest
Round 12 - Repeat Round 11
Round 13
30 Seconds On Each:
Screw Curls Reverse Curls
20 Second Rest
Round 14 - Repeat Round 13
Round 15
30 Seconds On Each:
Bent Over Row, Hammer Curl, Shrug Switch Rows
20 Second Rest
FINISHED
