30 Minute Dumbbell Back and Bicep Workout At Home [PULL WORKOUT]
Спорт
Want ad-free and music-free (timers only) access to all of our workout programs? Elevate your workout experience by becoming a premium member today. Thank you for supporting our channel's mission to provide you with valuable, free content to help you achieve your fitness goals.
Join Now: bit.ly/TIFFxDANjoin
Truth be told... when I finished this workout it felt like my biceps were able to EXPLODE 💥 This KILLER 30 minute dumbbell workout will sculpt and shred your back and biceps.
We're slowing it down a little in this workout, but that doesn't mean you won't be sweating or burning calories. Challenge yourself by choosing a set of weights that are a little heavier and one that is slightly lighter. (I'll be using 20lb and 30lb dumbbells - 9kg/14kg). Concentrate on pausing at the top of each lift to maximize time under tension as this will help you to get stronger!
*SCROLL FOR WORKOUT DETAILS*
Links:
✅ My Favorite Shorts - www.legends.com/?ref=tiffxdan (20% OFF: code TiffxDan20)
🩳 LTK - www.shopltk.com/explore/TIFFx...
🛒 Amazon Must-Haves - www.amazon.com/shop/tiffxdan
🏋🏼♀️ Workout mat - bit.ly/YoGorillaTD - Use code TXD 10%
💪🏽 5-80lb adjustable dumbbells - bit.ly/3evYP7M
🎥 KZread Subscribe: bit.ly/TIFFxDAN
⭐️ Premium KZreadMembership: bit.ly/TIFFxDANjoin
📸 Instagram: bit.ly/TIFFxDANIG
📱 TikTok: bit.ly/TIFFxDANTT
🎶 My Music: bit.ly/TIFFxDANmusic
Workout Programs:
💾 6 Week Shred I Playlist: bit.ly/6WeekShred1
💾 6 Week Shred II Playlist: bit.ly/6WeekShred2
💾 6 Week Shred III Playlist: bit.ly/6WeekShred3
💾 Shredded: 2 Week Ab Challenge: bit.ly/ShreddedChallenge
💾 Sculpted Core: 2 Week Ab Challenge: bit.ly/UnbreakableCoreChallenge
HIIT Dumbbell Workouts:
💪🏽 30 Min Upper Body Workout with Dumbbells + HIIT: bit.ly/3dy17Te
💪🏽 40 Min Full Body HIIT Workout with Dumbbells: bit.ly/3fMohIo
💪🏽 45 Min Full Body Workout with Dumbbells | Tone & Sculpt: bit.ly/3cWaE7H
💪🏽 45 Min Ultimate Full Body Dumbbell Workout (INTENSE HIIT): bit.ly/3dDwVGs
💪🏽 45 Min Advanced HIIT Workout with Weights: bit.ly/31OXFhT
⏱️ Duration: 32 Mins + 4 Min Cool Down
🏋️♂️ Equipment: Two sets of dumbbells (I'm using 20 lb / 9 kg and 30 lb / 14 kg dumbbells) and a mat.
🦍 We recommend Yo Gorilla Mats Premium Large Exercise Mat, size: 7' x 4' x 8mm.
► Check it out at bit.ly/YoGorillaTD and Use code TXD 10%
⏱️ Intervals: 30 Sec Work, 30 Sec Rest (follow along on screen as timing changes)
Exercises for this dumbbell back and biceps workout:
0:20 Bent Over Single Arm Row Right Arm
0:50 Bent Over Single Arm Row Left Arm
1:50 Bent Over Row Both Arms
2:50 Bent Over Single Arm Row Right Arm
3:20 Bent Over Single Arm Row Left Arm
4:20 Bent Over Row Both Arms
5:20 Bent Over Supinated Row Right Arm
5:50 Bent Over Supinated Row Left Arm
6:50 Bent Over Supinated Row Both Arm
7:50 Bent Over Supinated Row Right Arm
8:20 Bent Over Supinated Row Left Arm
9:20 Bent Over Supinated Row Both Arm
10:20 Alternating Hammer Curls (heavy dumbbells)
10:50 Hammer Curls (light dumbbells)
11:50 Alternating Wide Curls (heavy dumbbells)
12:20 Wide Curls (light dumbbells)
13:20 Alternating Circle Curls (heavy dumbbells)
13:50 Circle Curls (light dumbbells)
14:50 Alternating Cross Body Curls (heavy dumbbells)
15:20 Cross Body Curls (light dumbbells)
16:20 ISO Curl Hold (light dumbbells)
16:50 ISO Curl Pulses (light dumbbells)
17:50 Alternating Twist Curls (light dumbbells)
18:20 Alternating Twist Curls (heavy dumbbells)
19:20 Slow Eccentric Curls (light dumbbells)
20:20 Bent Over Single Arm Wide Row Right Arm
20:50 Bent Over Single Arm Wide Row Left Arm
21:50 Bent Over Wide Row Both Arms
22:50 Bent Over Single Arm Wide Row Right Arm
23:20 Bent Over Single Arm Wide Row Left Arm
24:20 Bent Over Wide Row Both Arms
25:20 Single Arm Plank Row Right Arm
25:50 Single Arm Plank Row Left Arm
26:50 Renegade Rows
27:50 Single Arm Plank Row Right Arm
28:20 Single Arm Plank Row Left Arm
29:20 Renegade Rows
FINISHER / 20 Seconds Each
30:20 Twist Curls | Right, Left, Both
30:40 Upright Rows
31:00 Hammer Curls | Right, Left, Both
31:20 Upright Rows
31:40 Wide Curls | Right, Left, Both
32:00 Upright Rows
32:40 COOL DOWN + STRETCH
* * * * *
Thanks for supporting our KZread channel. We couldn’t do any of this without you!
TIFF x DAN
* * * * *
DISCLAIMER: Before starting any workout, consult your doctor to ensure it's safe for you. Understand that participation in any exercise carries inherent risks of injury. By engaging in this video's exercises, you acknowledge these risks and voluntarily assume full responsibility, releasing TIFF x DAN from any liability for potential harm. Some video links are affiliate links, meaning we may earn a small commission on qualifying purchases. Your decision to purchase is always your own, and your support is greatly appreciated!
Пікірлер: 281
Thank you Dan, I fully watched all the advertisements
@Incognito12343
11 ай бұрын
What a nice guy
@bluenoclues3685
11 ай бұрын
@@Incognito12343extended the breaks a bit hahaha
@mraniketrai
6 ай бұрын
Yt premium is a thing 🤓☝️
@francescodallantonia1493
5 ай бұрын
😂😂😂😂 the first time that I liked the ads
@Matthew-yh3lg
5 ай бұрын
😂
Thank you for being human bro. You show even the pauses you take. That is inspiration like no other bro. You don't even understand
Looking big, Dan! I loved this workout! Thanks for getting us in gear!
Your dog at the end made my day. I found your channel just a couple of weeks ago, but you've quickly become my fave! Thanks for all the videos you put out, they're a great help!
@sriharshgottipati4894
2 жыл бұрын
Do you know what type of breed the dog is?
@srtb3931
4 ай бұрын
@@sriharshgottipati4894 Looks like a Labordoodle.
Didn't feel like working out so thought I'd try this simple 30 min workout. Now dripping with sweat and totally kicked my tail lol. Thanks dude!
@spanishbroncoify
Жыл бұрын
Uhonu
@Its_Ryan1
7 ай бұрын
Didn’t feel like working out… So i worked out 💪🏼 🗣️🗣️
Workout very hard intense! I'm very tired but happy. Great job Dan!!!
Thank you so much for these videos. I love your workouts - you’re helping me finally achieve my fitness goals!
You've gained a gym partner and a subscriber. It was nice doing every exercise with you. Nice workout ♥️
Since the beginning of the pandemic I stopped going to the gym and started doing home workout with youtube videos. Your videos are very good, efficient, well produced and have helped me a lot. Congratulations for your work.
Hey Dan, just recently found your workouts on KZread and love, love them. I have been working out my entire adult life which included some years as a body builder and I have learned new moves that I have never experienced and find to be very effective. So glad I came across your workouts and will continue to follow and do more, great job!!!
I have never done Twist biceps and my arms are shaking! Also did 12 minute lower body abs and...well, ouch! Thank you so much!!
U R one of the best Yt fintness Channels!!! THX So much.. no talking just serious workouts.. Keep it Up
Thank you so much 😊 Amazing as always.Just what I needed.💪🏽🔥
Thank you very much for all these intensive trainings you give us you are awesome keep it up you are the best 🔥🔥🔥🔥🙌🏼🙌🏼🙌🏼🙌🏼💪🏼💪🏼💪🏼
I appreciate a weight lifting routine that leaves me dripping in sweat. Kudos to you, Dan, for programming and leading this one!
@HeyItsTheKellys
Жыл бұрын
And again on 9/20!
Whew - AWESOME! Great leadership, setting this pace and keeping your form. 1/30/23
Thank you Dan! You and your dog is the absolute champions
Can't wait for this tonight!! I would love to see a kickboxing workout with you Dan!! :-)
Fantastic!! Best I have ever done. Thank you Dan x
Thanks a lot Dan, we waiting for your next push workout !!!!
J'adore cette entrainement, mes bras était vraiment fait après pour quelques jours. Merci j'aime bien vos vidéos.
¡ Muy bueno, muchas gracias!
Wow this was friggin awesome! 💪💪🔥🏋️♀️💥. Thank you so much for a good Sunday morning start! 👊💯🙌✝️ I'd never known of the circle curls til this workout I freakin love those best out of any bicep curl
Hey guys!I just want to tell you that you're awesome.Great,effective and killer workouts.I love it.I am impoving basically all the parts of my body,I feel myself stronger than ever.I would love to find out what is Dan's diet plan,which helps him stay in shape.Sounds like a good idea for a new video!
Love,love,love this my new arm and back workout.
love coming back to this. a fantastic session, Dan 💪
Thanks bud. Your sessions have changed my life
Best KZread workouts out there. Dan gets me so hyped!!!!
Today is my back and bicep workout routine start and I got this video on the right time
Thank you Dan!! Used 15 & 20 and got me sweating like crazy!!
Excellent! Loved this one! Thank you!
legendary training gotta love you man. Thanks for helping a gym bro out ❤️
Thanks for the workout video, just did it and it was great
Dude. You are a beast. This workout is another level. Completed it. Coming back soon thanks buddy gby 🙏🏼😌
Those plank rows had me drentched in sweat. Awesome workout, keep em coming! 🎉
Love it all thank you 🙏🏼 💪🏼
This workout is the truth. I need to lose my love handles and get rid of fat around my bra band and this is helping!!
Another excellent workout. Thanks!
That was a KILLER workout!!! I'm sweating big time.... You got some of the best content out
I cannot make my own workouts bc I am not savvy like that and it's so hard to find a good strength training workout on YT- so much are these "No Repeats". This was suuuuuper challenging and I even came across some new moves I've never seen before- the circles and twisties. I saved this to my favs playlist. The YT algorithm must work bc you came across my home page and really glad you did. My arms are really mushy even resting on my desk. Excellent workout- Thanks!!
For someone wanting to join the military I can’t thank you enough for making these epic videos, when I instruct my cadet unit in fitness ima use these videos
@TIFFxDAN
2 жыл бұрын
That’s awesome to hear 🙌🏽🙏🏽
@tex2161
Жыл бұрын
hows it going bro
@SanFrantixXx
Жыл бұрын
😂😂I wonder how this went for his organized PT that was basically running 5 days a week
@Burgerand_olive
Жыл бұрын
Bro has a picture of a cat on toast and says epic, I have a feeling he didn’t join the war
@DogOfWar801
Жыл бұрын
@@Burgerand_olive I’m 17 so no i have not joined any war but I’m joining the military and have no problem with the job.
Nice workout as always, thank you !
Love your workouts, thank you!
Thank you for this 30 minute dumbbell 💪greeting from East Africa Tanzania 🇹🇿
Thank you for the awesome workout!
Love it Thank you!🙏🙏💪🏽💪🏽👍🏽
I have 2 pairs of dumbbells. 5 kg or 11 pounds & 7.5 kg or 16.5 pounds. With 5 kg ones, i can pace with you. But with 7.5 kg ones, its really difficult after half way (earlier dumbbell exercises experience). I will do with 7.5 ones tomorrow for sure. Where as you play around with almost double the weight 14 kgs. Absolutely Great. Thanks for another challenging workout again.
Turned this from a 30 min work out to a 3 hours work out with an extra 30 mins for abs and core
Awesome workout man! Totally what I needed and totally kicked my axx!
Tried this and its really burning 🔥 thank you!
my back is fire up thank you ,last finished is awesome
Can’t wait till Friday to do thisss!!
love it! thank you
Found my workout for today Edit: done ! Btw ur dog is so adorable 😍
Fantastic workout….thank you.
@tiffxdan I've done a few of your KZread workouts, which are top-tier!! I am happy to say working out for a month and I can do a plank row!!! 😆 🤣 thank you for the videos and I had to let you know. Thank you!!!
Thank you very much!
Superb workouts. The appearance of your dog adds a very personal touch. Nice!
Only video where I never skip advertisements 😂
@harshittiwari5261
6 күн бұрын
Yeah Mee too, because it doesn't feel like reaching skip button 😅😂
loved this always coming back can u please do another lower abs and cardio thanks
Finally a workout that really pumps up my lats!
I love your upperbody workouts!
NEED! Thank you!
Thank you. Amazing
Dan... you make the best videos on KZread. Thanks dude!
@TIFFxDAN
2 жыл бұрын
Thanks, Josh. Appreciate it!!
Lets get it Legend Bro! Really appreciate this one a ton!
dude this was such a cool workout man. muchas gracias
Love the burn out set!
Awesome workout! Biceps are burning!
Those bicep workout was HIIT. I can feel them burning. Thanks for your good work. Beautiful dog!
Lmao i was only going to do my biceps but i saw the notif 😂 thank you
God damn what a full workout …. I’m drenched. Awesome program man
Thanks Dan I like you workout ❤
Hey thank you so much! Loved the workout. Killed me, but I still managed to finish it.
OMG!!!!💪💪 The finish was brutal 🔥🔥 thanks again...
thanks for this workout man
Thank you, man.
Thank you Dan!! Your workout really pushed me today. BTW...your puppy makes me wanna get a dog 😂😂😂
OTTIMO ALLENAMENTO..Grazie dell'Italia!
That was awesome!
Ahhhh the pupper at the end is perfect!
My 71 year old body loves your videos. Straight forward, no nonsense! Thanks
@TIFFxDAN
2 жыл бұрын
I love to hear that! So glad you’re enjoying the videos Susan! ❤️
Thank you! I appreciate all the nonverbal communication 😃
Absolutely all for puppy assistant 😍
Thanks dude!
Sheesh. Good work !
You just made My DaY!!❤🙌
I got it done !
Amazing WOD. Thank you so much for this.
@TIFFxDAN
5 ай бұрын
Glad you liked it! 🙏🏼
Best ever💪
Than yuo so much coach😍🤝😍
Awesome!
Thanks for this workout... While waiting for kids at bjj. Perfect time and intensity
Holy …!!!! I was nearly gassed by the time the plank rows came up. Finisher put me over the edge!! 👍🏼👍🏼🤜🏼
@TIFFxDAN
2 жыл бұрын
Way to push through!
Muy bueno!!!!me encantan sus entrenamientos. Saludos desde España
Absolutely stuffed. Thanks!!!
Grazie Dan 🙂
Браво!!! Поздрави от България!
Excelente!
9/21 Day 102 shred after 15min dog jog 🏃🏻♀️ my all time FAVE bicep & back workout EVERRR 🔥🥵💪🏾🤙🏾🤙🏾🤙🏾