Day 24: 40 Min TOUGH BACK & BICEPS [Dumbbell Pull Workout] // 6WS1

This 40 minute dumbbell back and biceps workout at home is designed to help you build real pulling strength and muscle definition without stepping foot in a gym. This at home dumbbell workout focuses on your back and biceps using controlled, effective movements that challenge your muscles while keeping the workout strong and intentional. You’ll move through structured rounds that alternate pulling patterns, helping you improve posture, build arm strength, and create that solid upper body feel. Grab a set of dumbbells that challenge you, take breaks when needed, and focus on quality reps. This workout is tough, rewarding, and perfect for anyone looking to get stronger at home. Find your perfect workout plan in the TIFFxDAN App — no ads, full programs, and new workouts every week starting in 2026. Start here → https://tiffxdan.com/membership/ Gear I rely on: Legends shorts → https://www.legends.com/DAN87275 Kion aminos, creatine & protein → https://bit.ly/GetKion Follow my HIIT channel for more follow along workouts ‪@DantheHIITMan‬ WORKOUT DETAILS ⏱️ Duration: 40 minutes 🏋️ Equipment: Set of dumbbells and a mat ⏱️ Intervals: 30s work, 30s rest 00:00 40 minute dumbbell back and biceps workout Workout // 30s work, 30s rest 00:20 Round 1 - Repeat 3X 1. Bent Over Row 2. Circle Curls 3. Front Swing 4. Hammer Curls 12:20 Round 2 - Repeat 3X 1. Rear Delt Row 2. Wide Curls 3. Good Mornings 4. Alternating Iso Hold Curls 24:20 Round 3 - Repeat 3X 1. Supine Rows 2. Reverse Curls 3. Pullover (shoulders elevated) 4. Curls 36:20 Finisher - 2 Minutes Modified Makers: (push up, renegade row R, push up, renegade row L, hop up to front dumbbell swing) 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