Dumbbell Only Back and Bi’s 6-Week Program – Get Ready!

Posted on: December 10, 2023 | Updated on: December 27, 2023 | Category: Upper Body, Workouts

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Forge a Powerful Upper Body – No Gimmicks, Just Gains

Get ready for the FTS Back and Bi's 6-Week Program. I'm here to help you ramp up your back and biceps muscles in six weeks. This program is designed to build the foundation of a strong back and biceps.

The best part?

This program is 100% free, but even more... it's 100% effective. If you end up liking and using this workout, come on over to the Fitness Training Star YouTube channel. I have a library of workout moves for you to check out that will help you master the exercises with proper technique.

Why Back and Biceps?

Having a strong back can help you improve your other lifts, become more efficient in many exercises and it can help you carry things around the house. It can also prevent back injuries. According to "The Joint Chiropractic," strengthening your back can improve posture, prevent back pain and stabilize the spine. I think we can all benefit from that!

Biceps aren't just for show, but having big biceps sure looks nice. Strong biceps muscles can help you with other workout exercises, lift things around the house easier and make you feel confident.

Program Goals

The goal of this program is to help you build a strong back and biceps through various exercises using dumbbells only. I'll help you perform the exercises in this program with excellent technique, using my pre-filmed workout moves.

When you complete this six-week program for back and bi's, you'll feel more confident, be much stronger and I strongly believe you'll want to continue with more challenging workouts.

Gear Up

All you need are some dumbbells. If you are a beginner, any dumbbells will do. However, if you want more of a challenge, you'll want to invest in an adjustable set of dumbbells so you can move up in weight as you progress.

The Back and Biceps Exercises We'll Be Performing

For this section, I'd like to show you which exercises we'll be performing along with my technique tips that I've learned over the years from my college football training days to training athletes as a strength and conditioning coach.

Dumbbell Deadlifts

How To Do The Dumbbell Deadlift
  1. Start position is in the deep squatted position with a flat back, feet wider than your hips and the dumbbells inside your legs.
  2. Grip both dumbbells and push up using your quads, glutes and mid-back muscles.
  3. As you rise up, make sure your back is in good posture and you are under control. If you lose control, consider using less weight.
  4. Bring the dumbbells back just before ground level. And repeat the same movement.
  5. Maintain core strength throughout the exercise and do not slouch over at the shoulders. Keep everything erect with your shoulders back.

Rest at least 40-60 seconds in between reps.

What Makes It Effective:

The dumbbell deadlift will fire your back, glutes, quads, hamstrings and your core. All of these muscle groups work together to help strengthen your back.

Dumbbell Reverse Flys

How To Do The Dumbbell Reverse Flys
  1. Start position is in an athletic stance, feet just outside your hips with the weight on your in-steps. Make sure your knees are slightly bent, your butt is out and back is straight with a big chest. Hold the dumbbells right by your belt buckle.
  2. Perform the reverse fly movement by reaching back with both dumbbells until you feel a muscle squeeze in your back. Be under control and in balance.
  3. As you bring the dumbbells back to the starting position, engage your core and breathe so you can perform the next movement with explosion.
  4. Repeat movement until your reps are completed.

Rest at least 40-60 seconds in between reps.

What Makes It Effective:

The dumbbell reverse fly really engages your rhomboid muscles in your upper back and shoulder region. As you gain more strength in your upper back, it will help balance your shoulder strength.

Dumbbell Pullovers

How To Do The Dumbbell Pullover

You'll need a bench or a steady object like a plyo box.

  1. Start position is having your shoulder blades on the bench with your feet out forming a 90 degree angle. Hold the dumbbell with both hands above and away from your head.
  2. Bring the dumbbell down, try to get the dumbbell below your head, but don't let it touch the ground. As you bring it back up, engage your core and feel the back muscles work.
  3. Get back to the starting position. Breathe and repeat the movement.

Rest at least 40-60 seconds in between reps.

What Makes It Effective:

The dumbbell pullover will work your lats, the mid-to-low back muscles. You should feel a good burn in your lats if you do this exercise correctly.

One-Arm Dumbbell Rows

How To Do The One Arm Dumbbell Row

You'll need a bench or a steady object like a plyo box to brace your off-hand on.

  1. Start position is holding a dumbbell in one hand while bracing your other hand on the bench. Your feet should be staggered and you should be in a powerful, explosive position.
  2. As you pull the dumbbell up, try to get it all they way to your mid-section, while maintaining a square stance. Squeeze at the top and be under control. Breath out and be explosive with the movement.
  3. On the way back down breathe in and make sure the dumbbell goes all they way back down to the starting position. Repeat the movement.

Rest at least 40-60 seconds in between reps.

What Makes It Effective:

The dumbbell one-arm row will work your Latissimus dorsi, Trapezius, Rhomboids (upper and middle back muscles), and Erector spinae (lower back muscles), as far as back muscles go. This is an excellent move to target almost all back muscles.

Dumbbell Standing Alternating Bicep Curls

How To Do The Dumbbell Standing Alternating Bicep Curls
  1. Start position is standing in an athletic position, feet just outside your hips and knees slightly bent. Hold the dumbbells by your outer thighs.
  2. Do a standard bicep curl with your palms facing towards you. Bring the dumbbell up and squeeze the bicep muscle. Breathe out as you perform the movement.
  3. On the way back down, inhale and gather yourself for the next rep on the other arm. Make sure you are working your core and keeping great posture throughout the exercise.
  4. Repeat, alternate arms and work that bicep muscle.
What Makes It Effective:

The standing alternating bicep curl is a great way to work your bicep muscles. Not only is it great for working your biceps, but it's also beneficial for the shoulders and triceps.

Dumbbell Hammer Curls

How To Do The Dumbbell Hammer Curls
  1. Start position is standing in an athletic position, feet should be just outside of your hips with knees slightly bent and your weight on your in-steps. Hold the dumbbells on your sides using a neutral grip.
  2. Keep your elbows tucked, your upper arms locked in place and your palms facing each other. Curl the dumbbells close to the tip of your shoulders. Pause. Then slowly lower the weight back to the starting position.
  3. Breathe in when you bring the dumbbells down and breathe out as you curl the dumbbells. Proper breathing technique will help you through the exercise.
What Makes It Effective:

Hammer curls target the long head of the bicep, the brachialis, and the brachioradialis. The dumbbell hammer curls also engage the back and chest muscles. With the neutral grip, it can improve grip strength, especially if you use thicker dumbbell grips. Hammer curls work the lateral part of the upper and lower arms, which can give you a thicker arm appearance from the front and the side.

The 6-Week Back and Biceps Workout Program

Focusing exclusively on dumbbell exercises is a great way to build muscle with limited equipment. This program is designed for all levels of fitness, which means you can personalize it to fit you. If you're a beginner, use lighter weight, if you're advanced, use heavier weight.

Weeks 1 & 2: Foundation and Technique

Day 1: Back Focus

  • Dumbbell Deadlifts: 3 sets x 12 reps
  • One-Arm Dumbbell Rows: 3 sets x 12 reps per arm
  • Dumbbell Pullovers: 3 sets x 12 reps
  • Dumbbell Reverse Flys: 3 sets x 15 reps

Day 3: Biceps Focus

  • Standing Alternating Bicep Curls: 3 sets x 12 reps per arm
  • Hammer Curls: 3 sets x 12 reps per arm
  • Concentration Curls: 3 sets x 10 reps per arm

Day 5: Combined Back and Biceps

  • One-Arm Dumbbell Rows: 3 sets x 12 reps
  • Dumbbell Reverse Flys: 3 sets x 12 reps per arm
  • Hammer Curls: 3 sets x 10 reps per arm
  • Concentration Curls: 3 sets x 10 reps per arm

Weeks 3 & 4: Building Strength

Day 1: Back Focus

  • Dumbbell Deadlifts: 3 sets x 12 reps
  • One-Arm Dumbbell Rows: 3 sets x 12 reps per arm
  • Dumbbell Pullovers: 3 sets x 12 reps
  • Dumbbell Reverse Flys: 3 sets x 15 reps

Day 3: Biceps Focus

  • Zottman Curls: 4 sets x 10 reps per arm
  • Hammer Curls: 3 sets x 12 reps per arm
  • Concentration Curls: 3 sets x 10 reps per arm

Day 5: Combined Back and Biceps

  • Dumbbell Reverse Flys: 3 sets x 15 reps
  • One-Arm Dumbbell Rows: 3 sets x 12 reps per arm
  • Zottman Curls: 4 sets x 10 reps per arm
  • Hammer Curls: 3 sets x 12 reps per arm

Weeks 5 & 6: Maximize Hypertrophy

Day 1: Back Focus

  • Dumbbell Deadlifts: 3 sets x 12 reps
  • One-Arm Dumbbell Rows: 3 sets x 12 reps per arm
  • Dumbbell Pullovers: 3 sets x 12 reps
  • Dumbbell Reverse Flys: 3 sets x 15 reps

Day 3: Biceps Focus

  • Zottman Curls: 4 sets x 10 reps per arm
  • Hammer Curls: 3 sets x 12 reps per arm
  • Concentration Curls: 3 sets x 10 reps per arm

Day 5: Combined Back and Biceps

  • One-Arm Dumbbell Rows: 3 sets x 12 reps
  • Dumbbell Reverse Flys: 3 sets x 12 reps per arm
  • Hammer Curls: 3 sets x 10 reps per arm
  • Concentration Curls: 3 sets x 10 reps per arm

Key Points:

  • Progression: Aim to slightly increase the weight or reps each week.
  • Rest: Keep it to 60-90 seconds between sets.
  • Form: Focus on maintaining proper form to maximize gains and minimize injury.

Remember, this program is about making gains without complications. Stick to it, push through, and you'll see the results. And if this program works out for you, show some love on our YouTube channel!

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About the Author Alex Smith, CSCS

A former NCAA college football coach, an ACE Fitness NCAA Accredited Certification in Strength & Conditioning, Alex uses his expertise to create workouts focusing on strength, training focusing on speed, agility and skill, and motivation to help you crush your goals. He's here to help you get results! When he's not working out, he enjoys spending time with his two kiddos and playing golf.

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