20 Minute Dumbbell Back and Biceps Workout at Home (Simple, Tough, and Effective)

You don’t need a pull-up bar or a full gym to train your back and biceps well. A pair of dumbbells, a stable chair or bench, and 20 minutes is enough to build strength, add muscle, and fix that “all pressing, no pulling” problem most home workouts create.

This 20 minute dumbbell back and biceps workout at home uses big pulls, smart angles, and short rest. You’ll hit your lats, mid-back, rear delts, and biceps without wasting time.

What you need (and what to do if you don’t have it)

• Two dumbbells (adjustable is ideal, but fixed works)
• A chair, couch arm, or sturdy table edge for support
• A timer (phone timer is fine)
• Optional: a yoga mat for comfort during kneeling work

Only have one dumbbell? You can still do the full session. Just work one side at a time on rows and carry the same rep scheme.

Warm-up (3 minutes)

Don’t skip this. Warm muscles pull better, and your elbows will thank you.

1. Arm circles: 20 seconds forward, 20 seconds back
2. Hip hinge drill (hands on hips, push hips back): 10 slow reps
3. Scapular squeezes (pinch shoulder blades down and back): 12 reps
4. Bodyweight good mornings: 10 reps
5. Easy curl to press with very light weight or no weight: 8 reps

If you feel stiff in your shoulders, the AAOS shoulder conditioning guide has simple mobility and strength moves that pair well with dumbbell training.

The 20 minute dumbbell back and biceps workout at home

You’ll do two circuits. Each circuit runs about 8 minutes, with a short break between them. Choose loads that make the last 2 reps hard while keeping clean form.

How to pick your weights

• For rows: aim for a weight you can row for 8 to 12 strong reps per side
• For curls: aim for 10 to 15 reps with no swinging
• If your form breaks, the weight is too heavy for today

Need a rough starting point? Many strength coaches use “reps in reserve” (how many good reps you had left). Stop most sets with 1 to 2 reps left in the tank. The Stronger by Science guide to RPE explains this in plain English.

Circuit A (8 minutes): Big back work + strict biceps

Set a timer for 8 minutes. Complete as many quality rounds as you can. Rest only when you need it, but keep moving.

A1) One-arm dumbbell row (supported)

• Reps: 10 to 12 each side
• Setup: one hand on a chair or couch arm, torso near parallel to the floor
• Form cue: pull your elbow toward your back pocket, then lower slow

Don’t twist your torso. Keep your ribs down and your shoulders square to the floor. If you want a deeper technique breakdown, ACE’s exercise library is a solid reference for rowing and curl form.

A2) Dumbbell Romanian deadlift (RDL)

• Reps: 10 to 12
• Setup: feet hip-width, dumbbells in front of thighs
• Form cue: push hips back, keep shins nearly still, feel hamstrings load

This isn’t just a leg move. RDLs train your whole backside, including the muscles that keep your torso strong during rows. Keep your spine long and your neck neutral. If you feel it mostly in your low back, shorten the range and slow down.

A3) Alternating dumbbell curl (strict)

• Reps: 10 each side
• Form cue: keep elbows close to your ribs and pause at the top

If you tend to swing, do fewer reps and slow the lowering phase to 2 to 3 seconds.

Quick reset (60 to 90 seconds)

• Shake out your arms
• Take 4 to 6 deep breaths
• Grab water if you need it

Circuit B (8 minutes): Upper-back detail + biceps pump

Set the timer again for 8 minutes. Same idea: smooth reps, short rest, no rushing your form.

B1) Dumbbell reverse fly (hinged or chest-supported)

• Reps: 12 to 15
• Form cue: lead with your elbows, keep a slight bend in the arms

Go light. Most people go too heavy and turn this into a weird shrug. You want your rear delts and upper back to do the work.

B2) Dumbbell pullover (floor or bench)

• Reps: 10 to 12
• Setup: lie on the floor (safer for shoulders) with knees bent
• Form cue: lower the weight behind your head with soft elbows, then pull it back over your chest

This gives you a different back angle than rows. Keep your ribs down so your lower back doesn’t arch off the floor.

B3) Hammer curl

• Reps: 12 to 15
• Form cue: thumbs up, wrists straight, no curling with your shoulders

Hammer curls hit your brachialis and forearms hard, which helps your pulling strength over time.

Finisher (1 minute): Back-friendly hold for grip and posture

Suitcase hold (or farmer hold)

• Time: 30 seconds per side (suitcase hold) or 60 seconds both hands (farmer hold)
• Form cue: stand tall, don’t lean, keep shoulder down and away from your ear

If you have limited space, march in place slowly while holding the weight. It raises the demand without needing heavier dumbbells.

Cool-down (about 2 minutes)

• Child’s pose with long breaths: 30 seconds
• Doorway lat stretch: 30 seconds each side
• Forearm stretch (palm down and palm up): 20 seconds each

If you want a simple way to track progress, estimate your training load (sets x reps x weight). You can also use a basic one-rep max estimate for your main row pattern. The ExRx one-rep max calculator is a practical tool for that.

Common mistakes (and quick fixes)

Mistake 1: Turning rows into a torso twist

Fix: square your hips and shoulders. Row with control. If you can’t, lower the weight.

Mistake 2: Shrugging through every rep

Fix: set your shoulder “down and back” before you pull. Think elbow to hip, not shoulder to ear.

Mistake 3: Curling with momentum

Fix: slow down the lowering phase. If you still swing, do seated curls or reduce the load.

Mistake 4: Feeling RDLs in your low back

Fix: push hips back more, keep dumbbells close to your legs, and stop when your hamstrings hit their limit.

How often to do this workout

Most people do well with 2 sessions per week, with at least a day between them. If you also train push moves (push-ups, presses), aim for a simple balance: as many sets of pulling as pushing, or slightly more pulling if your shoulders feel cranky.

If your goal is muscle gain, research shows training a muscle more than once per week can help, as long as weekly volume is solid. For a deeper look at resistance training volume and frequency, see this review in the ACSM journal (Medicine and Science in Sports and Exercise).

Simple progression plan (4 weeks)

This is how you keep a 20 minute dumbbell back and biceps workout at home from going stale.

Week 1: Learn the groove

• Use moderate weights
• Stop with 2 reps left in the tank
• Focus on slow lowering reps

Week 2: Add reps

• Add 1 to 2 reps per exercise where you can
• Keep form strict

Week 3: Add load (small jump)

• Increase dumbbell weight by the smallest amount you have
• Keep the same rep ranges

Week 4: Add density

• Try to complete more total rounds in each 8-minute circuit
• Don’t rush the hard parts of the rep

After week 4, repeat the cycle with slightly heavier weights or tougher variations.

Smart variations if you only have light dumbbells

Light weights can still work if you make the set harder without turning it into a sloppy burn.

• Tempo reps: lower for 3 seconds, pause 1 second, lift smooth
• 1 and 1/2 reps on rows: pull up, lower halfway, pull up again, then lower fully
• Mechanical drop set for curls: strict curl to failure, then hammer curl for extra reps
• Rest-pause: do 10 reps, rest 15 seconds, do 3 to 5 more

Back and biceps form cues you can remember

• Rows: elbow to hip, shoulder stays down
• Reverse fly: light weight, wide collarbones, no shrug
• Curls: ribs down, wrists straight, no swing
• RDL: hips back, dumbbells close, feel hamstrings

FAQ

Can this replace pull-ups?

It can build a strong back, but pull-ups train vertical pulling in a way rows don’t. If you can add a doorway bar later, do it. Until then, pullovers and strict rows are your best home combo.

Will this help posture?

Stronger upper back and better shoulder control often help how you hold yourself. But posture is also habits and desk time. Do the workout, then set your screen at eye level and take short movement breaks.

What if my elbows hurt on curls?

Use hammer curls, lower the weight, and slow the reps. Also avoid death-gripping the dumbbells. If pain sticks around, get checked by a clinician.

Conclusion

This 20 minute dumbbell back and biceps workout at home covers the basics that work: rows for thickness, RDLs for the whole backside, rear-delt work for balance, and curls that build arms without beating up your joints. Keep your form strict, track a small win each week, and you’ll feel the difference fast.