35 Minute Back and Bicep Dumbbell Workout for Strength and Size

Looking for an efficient and powerful upper-body session that targets your back and biceps with just dumbbells? This 35-minute back and bicep dumbbell workout is designed to sculpt, strengthen, and build muscle — no gym membership required. Whether you’re a beginner or a seasoned lifter, this workout combines compound and isolation movements to help you achieve maximum results in minimal time.

Build Muscle With This Back and Bicep Dumbbell Workout Plan

Back and biceps are a classic muscle pairing in strength training. Both muscle groups are engaged during pulling exercises, making them ideal to work on the same day. While the back consists of large muscle groups like the latissimus dorsi, trapezius, and rhomboids, the biceps act as synergists during rows, curls, and pulls — helping you get a complete and efficient upper-body session.

Benefits of Back and Bicep Dumbbell Workouts

• Strengthens posterior chain and grip
• Improves posture and spinal support
• Boosts pulling power and athletic performance
• Enhances arm definition and upper-body symmetry
• Convenient to do at home with limited equipment

Let’s dive into the workout plan.

35-Minute Back and Bicep Dumbbell Workout Overview

This full session is split into three circuits — focusing first on the back, then the biceps, and ending with a combined burnout round. The total duration, including rest, is approximately 35 minutes.

Equipment Needed:

• A pair of dumbbells (moderate to heavy)
• Yoga mat or bench (optional)
• Timer or stopwatch

Format:

• Circuit Style
• 3 Sets Per Circuit
• 40 seconds work / 20 seconds rest per exercise
• 1-minute rest between circuits

Warm-Up (5 Minutes) For Back and Bicep Dumbbell Workouts

Before jumping into weighted movements, get your blood flowing and muscles primed. Perform the following:

• Arm circles – 30 sec forward + 30 sec backward
• Cat-Cow stretches – 1 minute
• Jumping jacks – 1 minute
• Inchworm to cobra stretch – 1 minute
• Bodyweight reverse rows (or bent-over arm pulls) – 1 minute

Circuit 1: Dumbbell Back Focus (12 Minutes)

1. Bent-Over Dumbbell Rows

One of the best compound lifts for hitting the lats, traps, and rhomboids.

How to:
Stand with feet shoulder-width apart, knees slightly bent. Hinge at the hips and let the dumbbells hang. Pull elbows up and in, squeezing the shoulder blades together.

Tip: Keep your core tight and avoid rounding your spine.

2. Reverse Fly: Back and Bicep Dumbbell Workouts

Targets rear delts and upper back for improved posture and definition.

How to:
Maintain the same bent-over position, arms hanging down. With a slight bend in the elbows, raise dumbbells out to the sides, squeezing your upper back.

3. Dumbbell Dead Row: Back and Bicep Workouts

A hybrid move combining deadlift and row for posterior chain activation.

How to:
From a standing position, hinge down into a deadlift. As you reach mid-shin level, perform a row. Lower and return to standing.

4. Single-Arm Dumbbell Row (Right + Left)

Helps correct muscle imbalances and target each side equally.

How to:
Use a bench or place one hand on your knee for support. Row the dumbbell by pulling the elbow close to your side.

Repeat this full circuit 3 times, resting 1 minute in between rounds.

Circuit 2: Dumbbell Biceps Focus (10 Minutes)

1. Dumbbell Bicep Curls

The classic curl that isolates your biceps for growth and definition.

How to:
Stand tall, elbows tucked to your sides. Curl both dumbbells up while keeping wrists straight. Lower with control.

Tip: Don’t swing the weights — strict form yields better results.

2. Hammer Curls: Back and Bicep Dumbbell Workouts

Focuses on the brachialis and gives the arms a thicker appearance.

How to:
Same stance as above, but keep palms facing your torso. Curl dumbbells in this neutral grip.

3. Concentration Curls (Right + Left)

Targets the peak of the bicep by removing momentum.

How to:
Sit on a bench or chair, brace your elbow inside your thigh, and curl the dumbbell up. Focus on slow, controlled reps.

4. Dumbbell 21s

A high-volume finisher that hits every angle of your biceps.

How to:
Perform 7 half-reps from bottom to midpoint, 7 from midpoint to top, then 7 full reps. That’s one set!

Repeat this full circuit 2 times with 1-minute rest between rounds.

Circuit 3: Back & Bicep Burnout Dumbbell Workout(8 Minutes)

1. Renegade Rows

Combines core engagement with alternating dumbbell rows.

How to:
Start in a plank with dumbbells under shoulders. Row one arm while stabilizing with the other. Alternate.

2. Zottman Curls

Maximize biceps and forearm growth in one motion.

How to:
Curl the dumbbells up with palms facing up, then rotate wrists and lower with palms down (reverse curl).

3. Superman Rows

Bodyweight move to finish strong and reinforce back extension.

How to:
Lie face down, arms extended forward. Lift chest, arms, and legs, then perform a “row” by bending the elbows and squeezing the lats.

Repeat the full circuit 2 rounds. Rest 1 minute between rounds.

Cool-Down (5 Minutes)

To promote recovery and prevent stiffness, cool down with these stretches:

• Child’s pose – 1 minute
• Cross-body shoulder stretch – 30 sec each side
• Overhead triceps stretch – 30 sec each arm
• Forward fold with arm hang – 1 minute
• Seated spinal twist – 1 minute

Tips for Success with This Back and Bicep Dumbbell Workouts

Choose the Right Weight

Use dumbbells that challenge you but allow good form throughout. For back exercises, you may go heavier than for biceps.

Track Your Progress

Keep a workout log to monitor sets, reps, and dumbbell weight. This helps track progress and enables progressive overload.

Focus on Form

Don’t rush through reps. Focus on squeezing the target muscles and keeping strict technique — especially during bicep curls and rows.

Stay Consistent

To see noticeable results in back and bicep strength or size, aim to do this routine 1–2 times per week as part of a full upper-body or pull-day plan.

Modifications for Beginners With Back and Bicep Dumbbell Workouts

• Perform fewer sets (e.g., 2 instead of 3 rounds)
• Use lighter dumbbells or resistance bands
• Do rows and curls seated to reduce balance demands
• Use longer rest periods (30–45 seconds between exercises)

Advanced Variations For Back and Bicep Dumbbell Workouts

For experienced lifters, you can:

• Add isometric holds at the top of curls or rows
• Perform tempo reps (3-second eccentric/negative phase)
• Superset back and bicep moves with no rest between
• Use drop sets on the final bicep circuit

The Power of a 35-Minute Back and Bicep Dumbbell Workout

This 35-minute back and bicep dumbbell workout is the perfect blend of efficiency, intensity, and versatility. It doesn’t require fancy machines or a commercial gym — just a pair of dumbbells and determination. By targeting both the back and biceps, you not only develop a stronger upper body but also improve posture, pulling strength, and muscular balance.

Add this routine to your weekly training schedule and watch your strength and definition improve week by week. Remember to pair it with proper nutrition and adequate rest for the best results.

Want more workout and video guide?
Follow us on Pinterest, Facebook, and Subscribe to our Newsletter and Stay tuned for FREE downloads of our App coming soon!