If you're reading this, take this as your sign to strengthen your back and biceps today (or whenever you have a spare half hour). You don't need to go searching for a routine or worry about lots of different gym equipment; you just need 30 minutes and a pair of the best adjustable dumbbells to get a mighty upper-body pump going.
This one is led by trainer James Stirling and is all about pulling movements. Pulls like rows, pull-ups and curls are the foundation of any back and biceps workout because they strengthen and build the muscles that power every pulling motion.
Before we get into more about the advantages you can gain from training your back and bicep muscles, let's find out what the workout entails.
What is the workout?
There are six exercises to work through in this session, and you’ll repeat them for four rounds. Try not to get too ambitious with your dumbbell choice. They might feel light in the first round, but by the fourth, you’ll feel every rep. If you have a few different weights available, start lighter and increase.
You can follow along with trainer James Stirling’s demonstrations below. You’ll also find the full workout listed, along with the benefits of taking on this upper-body session.
- Bent Over Row
- Back Extension
- Good Mornings
- Reverse Fly
- Hammer Curl
- Drag Curl
- 40s work / 20s rest
- 4 sets with 1 min rest
What are the benefits of the routine?
This routine from trainer James Stirling is designed to be tough from start to finish, pushing your back and arms harder than a typical 30-minute session. The focus on pulling movements ensures the muscles that define and strengthen your upper body are worked in every set.
The structure of short work periods and brief rests keeps your muscles constantly engaged, so unfortunately, there is no space for coasting. Each round will build on the last, gradually increasing the challenge and intensity. That progressive strain is exactly what forces your muscles to adapt, grow, and get stronger over time.
Aside from building strength, this workout also improves upper-body endurance and stamina. Pushing through the work periods with short rests while maintaining good form trains your muscles to perform under stress. Over time, this can lead to better results in future workouts and changes in muscle tone and definition.
A great way to get even more from your upper-body workouts is to focus on time under tension. When working to a set time rather than counting reps, it can be tempting to rush through the movements, but slowing down and controlling each phase of the exercise makes a big difference. Pausing at the toughest point or lowering your weights deliberately keeps your muscles under load for longer, forcing them to adapt and grow.
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