30 Minute Dumbbell Back and Bicep Workout At Home [PULL WORKOUT]

WORKOUT DETAILS ⏱️ Duration: 32 Mins + 4 Min Cool Down 🏋️ Equipment: Two sets of dumbbells (I'm using 20 lb / 9 kg and 30 lb / 14 kg dumbbells) and a mat. ⏱️ Intervals: 30 Sec Work, 30 Sec Rest (follow along on screen as timing changes) Exercises for this dumbbell back and biceps workout: 00:00 Get Ready! 00:20 Bent Over Single Arm Row Right Arm 00:50 Bent Over Single Arm Row Left Arm 01:50 Bent Over Row Both Arms 02:50 Bent Over Single Arm Row Right Arm 03:20 Bent Over Single Arm Row Left Arm 04:20 Bent Over Row Both Arms 05:20 Bent Over Supinated Row Right Arm 05:50 Bent Over Supinated Row Left Arm 06:50 Bent Over Supinated Row Both Arm 07:50 Bent Over Supinated Row Right Arm 08:20 Bent Over Supinated Row Left Arm 09:20 Bent Over Supinated Row Both Arm 10:20 Alternating Hammer Curls (heavy dumbbells) 10:50 Hammer Curls (light dumbbells) 11:50 Alternating Wide Curls (heavy dumbbells) 12:20 Wide Curls (light dumbbells) 13:20 Alternating Circle Curls (heavy dumbbells) 13:50 Circle Curls (light dumbbells) 14:50 Alternating Cross Body Curls (heavy dumbbells) 15:20 Cross Body Curls (light dumbbells) 16:20 ISO Curl Hold (light dumbbells) 16:50 ISO Curl Pulses (light dumbbells) 17:50 Alternating Twist Curls (light dumbbells) 18:20 Alternating Twist Curls (heavy dumbbells) 19:20 Slow Eccentric Curls (light dumbbells) 20:20 Bent Over Single Arm Wide Row Right Arm 20:50 Bent Over Single Arm Wide Row Left Arm 21:50 Bent Over Wide Row Both Arms 22:50 Bent Over Single Arm Wide Row Right Arm 23:20 Bent Over Single Arm Wide Row Left Arm 24:20 Bent Over Wide Row Both Arms 25:20 Single Arm Plank Row Right Arm 25:50 Single Arm Plank Row Left Arm 26:50 Renegade Rows 27:50 Single Arm Plank Row Right Arm 28:20 Single Arm Plank Row Left Arm 29:20 Renegade Rows FINISHER / 20 Seconds Each 30:20 Twist Curls | Right, Left, Both 30:40 Upright Rows 31:00 Hammer Curls | Right, Left, Both 31:20 Upright Rows 31:40 Wide Curls | Right, Left, Both 32:00 Upright Rows 32:40 COOL DOWN + STRETCH