A thick back and sleeve-stretching biceps are a classic combo in the iron game. Lucky for you, you don’t need a full-blown commercial gym to build them. With nothing but dumbbells, grit, and maybe a little sweat dripping on your garage floor, you can put together a back and bicep workout with dumbbells that hits like a heavyweight.
Back and Bicep Workout — Bodybuilding Focus
This version cranks up the volume for maximum pump and hypertrophy. Get ready to fill out those T-shirts.
Back Work
1. Dumbbell Bent-Over Rows — 4 sets × 8–12 reps, 90 sec rest
- Hinge, brace, pull. Think “drive elbows to hips.”
2. Single-Arm Dumbbell Rows — 3 sets × 10–12 reps per arm
- Support yourself on a bench or rack, row until lats scream.
3. Reverse Flyes — 3 sets × 12–15 reps
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Go lighter here. Focus on control, not ego.
Bicep Work
4. Dumbbell Bicep Curls — 3–4 sets × 10–12 reps
- Elbows glued in, no swinging unless you want a free chiropractor visit.
5. Incline Dumbbell Curls — 3 sets × 8–10 reps
- That stretch? That’s your biceps crying tears of growth.
6. Hammer Curls — 2–3 sets × 12–15 reps
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Builds the brachialis for thicker arms and better grip.
Back and Bicep Workout — Strength Focus
Here, the goal isn’t a pump, it’s raw pulling power.
Back Work
1. Dumbbell Bent-Over Rows — 5 sets × 4–6 reps, 2–3 min rest
2. Renegade Rows — 4 sets × 6 reps per arm
- Bonus core torch if you do them right.
3. Single-Arm Rows — 4 sets × 5–6 reps per arm, heavy as you can manage.
Bicep Work
4. Curl to Press — 4 sets × 6–8 reps
- Curls plus overhead strength in one sneaky move.
5. Zottman Curls — 3 sets × 6–8 reps
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Curl up palms-up, lower palms-down. Biceps + forearms = roasted.
Programming and Progressive Overload
Strength and size don’t come from guessing. To keep progressing:
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Add weight once you own the top rep range.
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Stuck with lighter dumbbells? Add reps or slow down the eccentric.
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Rest longer for strength, shorter for hypertrophy.
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Track your lifts. Numbers don’t lie, but biceps in the mirror do.
Alternate and Variation Exercises
Because nobody likes a boring program:
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Dumbbell Deadlifts — Posterior chain power.
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Chest-Supported Rows — No cheating, just back gains.
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Concentration Curls — Old-school pump machine.
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Cross-Body Hammer Curls — Forearm meat factory.
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Dumbbell Shrugs — Bigger traps = smaller-looking neck.
FAQs
Can I build a big back and arms with just dumbbells?
Absolutely. Dumbbells give you a full range of motion, fix imbalances, and force stability.
How many sets should I do for back and biceps?
For muscle growth, 12–20 sets per week. For strength, 8–12 heavier sets.
Should I train back and biceps together?
Yes. They’re a natural pairing since every row or pull already recruits your biceps.
What weight dumbbells should I use?
Heavy enough to challenge you, light enough for clean form. Rows = heavier, curls = lighter.
How long should I rest?
Strength: 2–3 minutes. Hypertrophy: 60–90 seconds. Adjust as needed.
Wrapping It Up
A solid back and bicep dumbbell workout doesn’t require fancy machines or a wallet-draining gym membership. Just a pair of dumbbells, some grit, and the right plan will have you rowing, curling, and hammering your way to a back that screams power and arms that pop. Whether you’re chasing strength, size, or both, dumbbells deliver.
Stick to the plan, overload progressively, and remember: nothing builds confidence quite like the combo of wide lats and bulging biceps.
