Strengthening your back and biceps doesn’t require a gym membership. With just two dumbbells and six targeted moves, you can develop muscle and enhance upper-body power. Here's the workout:
Dumbbell Bent-Over Rows Stand with feet shoulder-width apart, holding dumbbells. Bend at the hips, keeping your back straight. Pull the dumbbells toward your waist, squeezing your shoulder blades. Perform 10–12 reps.
Dumbbell Bicep Curls Hold a dumbbell in each hand with palms facing forward. Curl the weights up to your shoulders, then lower slowly. Complete 10–12 reps.
Reverse Flys With a slight bend at the hips, hold dumbbells in front of you. Open your arms outward, squeezing your shoulder blades together. Aim for 10–12 reps.
Hammer Curls Hold dumbbells with palms facing each other. Curl both weights toward your shoulders, then lower. Do 10–12 reps.
Dumbbell Shrugs Hold dumbbells at your sides. Lift your shoulders as high as possible, then release. Perform 12–15 reps.
Single-Arm Dumbbell Rows Place one knee on a bench or sturdy surface. Pull the dumbbell toward your waist, engaging your back. Complete 10–12 reps per side.