Dumbbell Back & Biceps Exercises

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A few different dumbbell exercises are designed to work both your back and your biceps. Work your back and biceps through dumbbell exercises with help from a certified personal fitness trainer in this free video clip.

Part of the Video Series: Dumbbell Exercises
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Video Transcript

Hi, my name is Tanya, and I'm an instructor at Gold's Gym. I'm going to show you a few exercises you can do with dumbbells that really focus on the biceps and the back. So, when I think of the back, I just think of this great looking just really strong backs. I got my feet directly below my shoulders. I'm going to lean forward just a bit. Got my dumbbells here, any size you want. Kind of doing like a reverse fly. So, when I lift my arms, my elbows are slightly bent. And when I lift the weights up I'm really thinking about pinching my shoulder blades together. So I'm just shifting forward. I have a flat back. Squeeze the shoulder blades. You can even do this without dumbbells and you are going to feel it. Two more, one more it feels great. Alright so I want to focus on the biceps. That was the back. Bicep curl can't go wrong with it. Elbows close to your side. I'm going to go all the way down, all the way up. So, some people do this halfway and just pull them up. Nah, I want to I'm going to turn to my side. Look at that. Extension and bringing it all the way up. You will get that full range of motion there. Really focuses on the bicep. That's a great way to work the bicep. Another way, I want to take the weights right here. You got two 90 degree arms. Abs in, now I can see my elbows out the corners of my eyes. I don't want you to really push your elbows far back. I want you to extend, bend. So, that's awesome. Just moving from the elbows down. Amazing I'm feeling the biceps, that's got some forearm action going on there too. Two more, last one. And those are three great exercises focus on the back and the bicep. A little bit of forearm too.

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