The Ultimate Back and Biceps Workout for Mass (DUMBBELLS ONLY!)

When you think of adding mass to your back and biceps, the first exercises that pop into your mind might be the classic barbell row and some form of barbell curl variation.
And although these are highly effective exercises that will get the job done, it’s definitely possible to build a massive back and well-developed biceps with nothing more than a set of dumbbells.
In this video, I break down a step-by-step, science-based back and biceps workout that you can try next time you’re in the gym or working out from home with limited equipment.
Not only that, but I’m also going to include a few simple strategies you can implement to make each exercise a bit more effective.
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[@keepitreal5697]

◊ 1 arm low row 4x8| 00:55 ◊ wide grip dumbbell row 4x10| 2:25 ◊ lat pullover 3x12| 4:01 ◊ dumbbell shrugs 3x12| 5:12 ◊ negative c curls 3x10| 6:08 ◊ incline dumbbell curl 3x12| 7:14 {mm, great video! please pin this for easier access, thank you!}

[@Gabriel-vq2ro]

Thanks

[@jakebroxterman640]

Thanks man

[@reginaldadonis3525]

instablaster

[@frostyjr7885]

Legend

[@MilehighClub16]

Goat

[@jdog3708]

48 years old and never touched a weight until 9 months ago. Injured myself a few times by not knowing what I was doing. Your videos have helped me a lot. I wish I had started lifting years ago. Thanks for posting these. 💪🏻

[@ilikeanimals5015]

Stay strong bro 👍💪

[@CasterRational]

Keep it up 👍 💪

[@dencan8818]

dont focus on the past, remember it. but we all can only move forward. stay strong brother

[@aesthetic__vik7890]

You dont know how much i needed this man💪

[@musclemonsters]

I'm glad you found it helpful!

[@NrexDreads]

honestly the best back & biceps I’ve done, took a bit to figure out some but i learned them after toying with them for a bit.

[@5.7_kevin_50]

Duuuude i remember seeing your “how to build muscle” macro break down video almost 10 years ago. Glad to see you still in the game and the channel growing 👍. Helped me out big time

[@Lonesniper41]

OG

[@jerylorenzo8990]

Amazing content!! This is what I’ve been looking for to workout from home. Do you have a dumbbell workout program?

[@Eitanfd124]

Bro... you are growing! You look bigger everytime I see a new upload of you, keep it up!

[@aesthetic__vik7890]

Pls do a chest and triceps workout with dumbbells only pls

[@matthewlockhart1361]

1-Arm Low Row 4x8 CS Wide Grip DB Row 4x10 Lateral Pullover 3x12 DB Shrugs 3x12 Negative c curls 3x10 Incline DB Curl 3x10

[@lukep950]

Preciate this perfect explanations and helps people who don’t have a lot of equipment

[@sudan47]

Great work sir!! Next, chest and triceps dumbbells only!!

[@prettynitty0131]

It's a really nice dumbbell set, but it cost way to much. kzbin.infoUgkxP26Tir6n60vUkdtn4mbwhRO8cwuJQNy2 I guess that's just how things are now days. 😕 other than being way over priced they are a wonderful weight set. My only one complaint is they are kinda bulky although at just over 55 lbs I can see why. Very user friendly and I've had no real issues. After one year if anything happens I will re-review.

[@kathys5030]

Love these videos of dumbbells workouts for people who train from home, like myself..Thank You🙏🏼❤

[@jatins.7000]

A great guide. Suggested break lengths between sets and exercises? Also, is it worth switching up the order in the next pull day?

[@416t.o5]

When you upload videos I get so excited 😆... huge fan thank you ....

[@ToneYourBeauty]

I love this!!! Getting ready for my pullups

[@angelchris2223]

Very informative keep up the good work

[@musclemonsters]

Thank you very much.

[@ameliacarter7656]

Great info and explanation! I will use this on my back and Bis day tomorrow!! Thank you!

[@musclemonsters]

You are very welcome!

[@ameliacarter7656]

@@musclemonsters like u so much I started watching another vid on abs! 😃HUGS

[@samanperera8673]

Thank you for this awesome workout brother👍 From Sri Lanka

[@musclemonsters]

You're very welcome! Much love.

[@victorytrading2158]

Merry Christmas and a happy new year, great vid as always. Jeremy is a dry lunch and Jeff's a weasel. This is the guy right here 💪

[@thatguywithamustache9455]

Mom: Fitness chills isn't true. Fitness chills:

[@viggopegge210]

Number 15: barbell row

[@average13yearoldlifter]

@@viggopegge210🤣

[@gotmusic0915]

Is there any way to get this routine done without an adjustable bench? I don’t have one and I’m not in a financial position to get one

[@PanditaP]

Doing this today.

[@ibbyislam4336]

Shall I do this straight away or do a warm up first

[@stevecarp1904]

New guy is good. It's helpful sometimes to see two slightly different forms when doing an exercise.

[@MichaelChoy-r8t]

is there a way to do the excerices without a adjustable bench? or any substitute excercise?

[@francishamill5235]

Thank you for the exercises I have only dumbbells but having lot of trouble with mid back and mid traps ??

[@splod44]

Thank you for the shrug tip

[@hamzadido4638]

Love the content man

[@musclemonsters]

Thank you! And we love the support. :)

[@mrdaman99]

Amazing content👌🏻🙏🏻🤝🏻

[@Ronin-FBA]

Great video

[@mighty_moxie8981]

Hi man, thanks for this great workout, it's gonna come in handier than a spare tire. Keep up the good work!! 💪💪

[@aliwanagph]

How about dumbbell only leg routine to complete the series?

[@הרבוש]

yes i month waited for ultimate back work with only dumbbells ! Gonzales can you help me ? *how to to substitute barbelll row?

[@dequancarter6335]

watched an old video of yours, can you break down over reaching in another video?

[@asisesientemexico6734]

Awesome!

[@jacopopacetti5861]

I can't feel my lats during pullovers, my form is on point. Any suggestions?

[@dannymarsha11]

I like to lay on a flat bench the "normal way" and use two dumbbells instead of one. From there, just remember to depress your shoulders, arch your spine slightly, and initiate the pull with your elbows. Honestly one of my favorite exercises if done this way.

[@jacopopacetti5861]

@@dannymarsha11 thanks I'll try it!!

[@daveyy3804]

thx sir

[@milindkunale5927]

I was watching this video when suddenly a Domino's Pizza ad popped up.....was planning on working back but it seems it's gonna be a cheat day today

[@richiet.northeastlos4803]

I bought some 30 pounders and Iv been hitting it ery day , perfect timineb

[@rakeshwaiba3579]

Nice

[@Magonalgon999]

It doesnt matter how much i try i cannot feel my back working out

[@alexgarcia8365]

Is it possable to use the back workouts with a flat bench. Don’t have room for a adjustable bench and I’m using the table chair (bench style) to work out

[@Flash_XDEdits]

No it has to be adjusted

[@alexgarcia8365]

@@Flash_XDEdits funny someone responded I actually tried it with the chair, with weight I fell backwards not a good idea 👍🏽

[@mikechamberlain1592]

Thanks this helped alot

[@sanjay26982]

Where is alfa bro❓

[@musclemonsters]

;)

[@hypnotyz147]

Alpha?

[@AhmedAlbutayshi]

I miss Alpha 🥺

[@piting5885]

Where is the Alpha guy? (the guy with the blue shirt). He was very funny. But everyone knows that the alpha guy in reality knows how to train and it was only fun to show the mistakes of some people. The alpha guy had the perfect natural bodybuilder physique.

[@parkerrish9024]

My back was harder to develop. I now focus only on elbowing back as hard as I can and feeling it on The stretch

[@jas6853]

Same, just started deadlifting religiously twice a week, first time heavy, second bit light my back is growing like crazy

[@ealvarado1197]

The arm low row is 4x8 for esch arm or 2x8 each arm?

[@AshynxGMD]

Each arm

[@average13yearoldlifter]

4x8 each arm

[@honestbrit8035]

Where was the exercise using Burger King foot lettuce?

[@KianMaze]

is this a pull workout?

[@average13yearoldlifter]

of course it is

[@jamesashton940]

bro just call them lawn mowers instead of one arm low row xd ig thats just me

[@malanwijethunga4627]

💪💪

[@asifbaksh3717]

what is for mass mean in title pls. anyone replay

[@average13yearoldlifter]

it means to make your muscles bigger

[@awreckingball]

Did Alpha get Covid? 😢

[@416t.o5]

Poor guy 🙏

[@ezzcenter]

Unfortunately :(

[@MisterPeanutButter1]

New guy needs a persona if he's going to replace Alpha guy. How about new guy is an overachieving instructor?

[@randymartinez9576]

What if u dont have a bench at home tho

[@average13yearoldlifter]

use a couch or a bed

[@kylewhisenant9412]

Whoever disliked should be shamed lol

[@hypnotyz147]

Not dumbbell only smh

[@hollowtips223]

You literally can’t do the Inverted Row if your above 6.3

[@gustavozamora1763]

Yes you can bro. Just change your stance. Stand on both sides of the bench, instead of in front of it.

[@johndoejjdujd]

What happend to your brother? Did he suffer an injury?

[@saintsmash7481]

69 th comment . . . yare yare dikangja .

[@CristianLopez-jc6ej]

Nice vid but you gotta talk faster

[@saintsmash7481]

can you like get right into the video please . not to be rude but when i do workout i domt have time . . . your opinion though . makes videocmore interesting . and specieal . yare tare dikangja e .

[@bruh_mercs1836]

dont have bench

[@CristianLopez-jc6ej]

Too bad

[@Yesssssssssssssssssssssssssss2]

I just need to know how fucking slow do you have to be to put dumbbells only when your using a mf bench i aint got that shit wtf am i supposed to do for those????

[@lachinx]

I need alpha bro

[@VKDM8687]

I appreciate your videos. Seriously. But saying the amount of reps and sets is silly. You should be preaching "to failure". Right? If not, then why not?

[@tjbay13]

Every time I see dudes blowin through the negatives I have to shake my head and laugh. Waste of time. Missed opportunity with every rep. Biceps react to Negatives. Period. Do it right.or don't do it at all.

[@ven11000]

Tone of your voice makes me wanna self-harm! 🤦🏻‍♂️