Скачать или смотреть Build Your Back & Arms with Dumbbells at Home (Muscle-Focused Workout)

This dumbbell back and biceps workout is designed to help you build muscle at home using a pair of dumbbells and a structured, set-based approach 💪

This session is not cardio and not rushed. The focus is on controlled reps, good technique, and consistent tension to target the back and biceps effectively.

Each exercise is performed for 3 sets, making this ideal for anyone looking to build muscle, improve pulling strength, and train properly at home without machines.

🏋️ Workout Details

Equipment: Pair of dumbbells

Goal: Muscle building

Style: Strength & hypertrophy

Sets: 3 sets per exercise

🔁 Exercises Included

Bent-over dumbbell rows – 3 sets

Single-arm dumbbell rows – 3 sets

Rear delt flyes – 3 sets

Dumbbell bicep curls – 3 sets

Hammer curls – 3 sets

This workout is perfect if you want to:

Build back and arm muscle at home

Improve pulling strength

Train with limited equipment

Follow a simple, effective structure

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👉 Focus on form, control the weight, and rest properly between sets
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