Workouts · Strength

Back & Biceps in 30

Rows from three angles, then curls to finish — the pull day your pressing has been waiting for.

30 minintermediatedumbbell · bandstrengthmoderate
Why it works. Balanced pulling volume protects shoulders and posture; most people press far more than they pull.

Warm-up

Arm circles and shoulder rolls — 45s
Light band pull-aparts — 45s
Easy band rows — 30s

The workout

  1. dumbbell bent over row — 4 × 10 reps
    rest 60s
  2. band row — 3 × 12 reps
    rest 45s
  3. dumbbell row — 3 × 10 each side
    rest 60s
  4. band curl — 3 × 12 reps
    rest 40s
  5. dumbbell curl — 3 × 10 reps
    rest 45s

Cool-down

Cross-body shoulder stretch, each side — 45s
Doorway chest stretch — 45s
Listen to your body. General fitness information, not personalized medical advice. Mild effort is normal; sharp, sudden, or worsening pain is not — stop, and if pain persists, consider speaking with a healthcare professional.

More strength sessions

30 min · advancedAdvanced Calisthenics in 3020 min · advancedAdvanced Core in 2020 min · beginnerArms Focus in 2030 min · intermediateBack Focus in 30

Do it guided, in HealthApp

Set-by-set timers, demo loops for every movement, automatic rest, weight tracking, and personal bests.

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