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Explore Day 36 of EPIC | BACK WORKOUT / BICEP WORKOUT with Dumbbells with 625,001 views, 15,425 likes, and 805 comments. Experience the impact of this video content that has captured audience attention.

Bicep workout and back workout with dumbbells! We will be doing rows, pulls, curls and pushes to strengthen our back and arms. You will need a mat and a pair of dumbbells. A chair is optional. The dumbbells I am using for your reference are 15kg x 2 & 8kg x2. The timer will be on for most of the movements 45 seconds, 15 seconds rest. However a couple of movements will be 40 seconds and 20 seconds rest. Slow and controlled for this one! Your biceps, lats, rhomboidal, posterior shoulder, spinal erectors and even the glutes and hamstrings due to stabilisation are working! SUPINE ROW SUPINE ROW (switch) SUPINE ROW (switch) SUPINE ROW (switch) SINGLE ROW ROW SINGLE ARM ROW (switch) ROTATIONAL RENEGADE ROW ROTATIONAL RENEGADE ROW ALTERNATING CURL ALTERNATING CURL SINGLE ROW ROW SINGLE ARM ROW (switch) LAT SWEEP LAT SWEEP (switch) LYING LAT SWEEP LYING LAT SWEEP SINGLE ROW ROW SINGLE ARM ROW (switch) PULL OVER PULL OVER WIDE CURLS WIDE CURLS SINGLE ROW ROW SINGLE ARM ROW (switch) CLEAN TO STAND CLEAN TO STAND (switch) SUPERMAN SUPERMAN SINGLE ROW ROW SINGLE ARM ROW (switch) REVERSE FLYES REVERSE FLYES (switch) HAMMER CURLS HAMMER CURLS SINGLE ROW ROW SINGLE ARM ROW (switch) LANDMINE ROW TO CURL LANDMINE ROW TO CURL SCAPULAR PUSH UP SCAPULAR PUSH UP SINGLE ROW ROW SINGLE ARM ROW (switch) DOUBLE ARM ROW DOUBLE ARM ROW Finisher: 1 minute each no rest! ROW TO CURL HANDS OFF PUSH UP Really focus on that mind muscle connection, lift the rows with the back muscles by drawing the elbow up. Keep flat back, chest open, look down and slightly infront. Remember as always, those elbows during the curls!!😁 even if it means dropping the dumbbells for a break moment! Let’s get week 8 started!! Cx Extras: ▶ My 5 Minute Warm Up: https://youtu.be/c0VxUFHdYzs ▶ My 30 Min EPIC Cardio Workout: https://youtu.be/ImI63BUUPwU ▶ My 20 Min Abs Workout: https://youtu.be/3oeimlA6s68 Never miss a Workout or Community Update: ▶ Subscribe to my YouTube Fitness Channel for FREE: https://youtube.com/c/carolinegirvan/?sub_confirmation=1 (Turn on notifications) Caroline Girvan EPIC Program: ▶ My FREE 10 Week Program Guide and Schedule: https://carolinegirvan.com ▶ Begin My EPIC Program: https://www.youtube.com/playlist?list=PLhu1QCKrfgPW3VAMHM-wefcO4ZyXf6cwt ▶ Begin My EPIC Beginner Series: https://www.youtube.com/playlist?list=PLhu1QCKrfgPUZ7_HDxP8P_-0ffNoobSDH Equipment I Use: ▶ My Amazon UK Page: https://amazon.co.uk/shop/carolinegirvan ▶ My Amazon US Page: https://amazon.com/shop/carolinegirvan Social: ▶ Instagram: https://instagram.com/carolinegirvan ▶ Facebook: https://facebook.com/carolinegirvanfitness ▶ Business Enquires: [email protected] Disclaimer: If you are new to exercise or planning on embarking on a new fitness programme, you should consult your physician. This video may offer health, fitness or nutritional information and is meant for educational purposes only. This information is not meant as an alternative to seeking professional medical advice or suggested treatment. Please know that performing any exercise or programme is solely at your own risk. Disclaimer: As an Amazon Associate I earn from qualifying purchases

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