Back + Biceps

The order, 6 exercises

1. 01 / 06

   One-Arm Dumbbell Row

   4 sets × 10–15 per side

   • Main target: Lats
   • Also works: Biceps
   • Also works: Rear delts

   How to do it

   1. 1Place one hand and the same-side knee on a bench or sofa, back flat.
   2. 2Hold the dumbbell in the other hand with your arm hanging straight down.
   3. 3Pull the dumbbell toward your hip, keeping your elbow close to your body.
   4. 4Lower until your arm is fully stretched.

   Full guide with form tips
2. 02 / 06

   Dumbbell Bent-Over Row

   3 sets × 12–15

   • Main target: Lats
   • Also works: Traps
   • Also works: Rear delts
   • Also works: Biceps
   • Also works: Lower back

   How to do it

   1. 1Hold dumbbells and hinge forward at the hips until your torso is about 45° to the floor, back flat.
   2. 2Let your arms hang straight down.
   3. 3Row both dumbbells toward your lower ribs.
   4. 4Squeeze your shoulder blades, then lower slowly.

   Full guide with form tips
3. 03 / 06

   Dumbbell Pullover

   3 sets × 12–15

   • Main target: Lats
   • Also works: Chest
   • Also works: Triceps

   How to do it

   1. 1Lie on your back (on the floor works) holding one dumbbell with both hands above your chest.
   2. 2With a slight elbow bend, lower the dumbbell in an arc behind your head until you feel a stretch.
   3. 3Pull it back over your chest, leading with your elbows.

   Full guide with form tips
4. Front view, bent over

   04 / 06

   Dumbbell Reverse Fly

   3 sets × 15–20

   • Main target: Rear delts
   • Also works: Traps

   How to do it

   1. 1Hinge forward with a flat back and let the dumbbells hang below your chest.
   2. 2With soft elbows, raise your arms out to the sides until they reach shoulder height.
   3. 3Squeeze your shoulder blades together, then lower over 3 seconds.

   Full guide with form tips
5. 05 / 06

   Dumbbell Biceps Curl

   4 sets × 10–15

   • Main target: Biceps
   • Also works: Forearms

   How to do it

   1. 1Stand with dumbbells at your sides, palms facing forward.
   2. 2Curl the dumbbells up toward your shoulders without moving your upper arms.
   3. 3Pause at the top.
   4. 4Lower over 3 seconds until your arms are straight.

   Full guide with form tips
6. 06 / 06

   Hammer Curl

   3 sets × 10–15

   • Main target: Biceps
   • Also works: Forearms

   How to do it

   1. 1Stand holding dumbbells at your sides with palms facing your thighs.
   2. 2Curl up keeping that neutral grip, like holding a hammer.
   3. 3Squeeze at the top, then lower slowly.

   Full guide with form tips