Grab a pair of dumbbells between 5lbs-30lbs and let's get to work firing up those Back & Bicep Muscles. Challenge yourself, build muscle & torch fat with this routine. . WORKOUT ----------- ⚒SxD Leaning Side Row Hold 30 Seconds On, 30 Seconds Off . ⚒Double Curl Negatives 30 Seconds On, 30 Seconds Off . ⚒Leaning Rear Fly 30 Seconds On, 30 Seconds Off . ⚒Standing Rear Fly 30 Seconds On, 30 Seconds Off . ⚒Hammer Curl Negatives 30 Seconds On, 30 Seconds Off . ⚒Paddle Rows x Rear Fly 30 Seconds On, 3

Bigger Biceps Workout (Dumbbells Only!) To hit more of the inner biceps (short head), grab two dumbbells, rotate your palms outward, and do lateral curls with a strong supination at the top. For the outer biceps (long head), lean slightly to one side and perform single-arm drag curls. And to grow the brachialis and brachioradialis, do cross-body hammer curls, bringing the dumbbell across your torso like this. Size & Shred Training program 👉🏻 deltabolic.com | Andrew Kwong