In just a quarter of an hour, you can sculpt your back, biceps, and shoulders using dumbbells with only three exercises.
Get ready for an efficient and effective dumbbell workout designed to build your back, biceps, and shoulders in just 25 minutes. This routine, created by a personal trainer, is perfect for those who want to make the most of their time while still seeing consistent muscle-building progress.
The workout is structured as an Every Minute On The Minute (EMOM) session, lasting for 8 rounds. Let's break down the three key exercises that make up this routine:
- Gorilla Row - This exercise targets the back and biceps. To perform a Gorilla row, stand with your feet shoulder-width apart and hinge forward at the hips. Row one arm toward your body while keeping your chest parallel to the floor throughout. Rest for the remainder of the minute.
- Arnold Press - This move targets all three deltoid heads (front, lateral, and rear) for comprehensive shoulder development. The specifics of how to perform an Arnold press aren't detailed in the summary, but it's a shoulder press variation that involves rotating the shoulders.
- The third exercise focuses on pull-based movements like rows and cleans to target various back muscles with assistance from the biceps. This move isn't explicitly named in the summary, but it's likely the Renegade row. To perform a Renegade row, maintain a plank position and row one arm at a time.
The routine encourages progressively overloading your muscles to effectively build your back, biceps, and shoulders. Lift dumbbells that challenge you, even if that means reducing the reps. In each exercise, aim for no more than 10-15 seconds of rest before the next minute starts.
This dumbbell routine is designed to be versatile, suitable whether you work out at home or in the gym. Using free weights over gym machines can make the routine more efficient. Back workouts are functional, strengthening multiple muscles responsible for posture, stabilization, and protecting your spine and shoulders.
Remember, consistency is key when it comes to seeing results. This routine recommends progressing the workout over time to continue seeing results. So, whether you're short on time or looking to make the most of your workout sessions, give this 25-minute dumbbell back and biceps workout a try!
[1] Source: Tom's Guide ([link to the original article])
The workout, designed by a personal trainer, combines science with health-and-wellness by utilizing the efficient Every Minute On The Minute (EMOM) session to build the back, biceps, and shoulders through exercises like the Gorilla Row, Arnold Press, and Renegade row. This fitness-and-exercise routine, aimed at making the most of your time, can be done either at home or in the gym, making it a versatile fitness solution.
