You don’t need any equipment to get fit at home, but if there was one bit of kit I’d recommend buying for your workouts, it’s dumbbells. A set of weights is a great tool to help you progress from bodyweight-only workouts, so you can keep getting fitter and stronger.
Using dumbbells also means you can challenge your muscles effectively in a short space of time, as this 7-minute back and biceps workout from fitness trainer Chis Heria shows. Heria calls it the best back and biceps workout out there, and all you need is a set of dumbbells and space to stand.
When it comes to what weight to use, it will depend on your fitness level. Heria suggests beginners start with 5-10lb dumbbells, while experienced lifters seeking a challenge could use 30lb weights. If you have a set of the best adjustable dumbbells available, then you can change the weight as and when required in the session.
Watch Chris Heria’s Back and Biceps Workout
After a brief introduction that gives you more info on the workout, Heria dives into the action with the first exercise, which is the bent-over twisting row.
There are seven moves to do in total, and you do each for 40 seconds, resting for 20 seconds before going onto the next exercise. There are timers on the screen to keep you on track, and Heria does each exercise with you to keep you motivated and provide form tips.
Most of the back exercises in the workout are compound moves that work several muscle groups at once, and it won’t just be your back and arms that benefit from this session.
The arm exercises are more focused, with isolation exercises like curls that laser in on the biceps to maximize your strength gains.
Although it’s not the longest workout, you’ll certainly feel the impact of the long sets in your arms and back muscles if you maintain the pace set by Heria and get through a high amount of reps in each set.
If you are comfortable with the workout and don’t have heavier weights available to make it harder, you can always go for another full round of the seven moves if you have time, or extend the length of the sets.
Those looking for a longer session will find it in this back and biceps workout, which involves three to five rounds of five moves, also with dumbbells. If you’re looking to work your back and biceps without using any weights, then pull-ups or alternatives like the bodyweight row are your best bet.
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