Day 8: 30 Min BACK & BICEPS Dumbbell Workout [Pull Workout] // 6WS3

Pull yourself to new heights with Day 8 of 6WS3! This dumbbell back and bicep burner is all about sculpting your back into a masterpiece and building biceps that beg for attention. The first half is a rowing symphony, hitting every angle with variations that'll leave your lats screaming and your posture thanking you. Then we flip the script and curl our way to bicep bliss, with exercises that'll leave your arms feeling pumped-up. Each exercise is 40 seconds followed by a 20 second breather, so get ready to feel the burn and build some serious pulling power. Hit play, grab those dumbbells, and let's sculpt some serious upper body muscles together! #6WS3 #PullPower #BicepBlitz Find your perfect workout plan in the TIFFxDAN App — no ads, full programs, and new workouts every week starting in 2026. Start here → https://tiffxdan.com/membership/ Links: Legends shorts → https://www.legends.com/DAN87275 Kion aminos, creatine & protein → https://bit.ly/GetKion Follow my HIIT channel for more follow along workouts ‪@DantheHIITMan‬ Workout Details: ⏱️ Duration: 30 minute workout + 4 minute cool down 🏋️ Equipment: Two sets of dumbbells, a bench or chair, and a non-slip workout mat 💪🏽 Dumbbell: For reference only, I’m using 30 & 20 lb / 14 & 9 kg dumbbells ⏱️ Intervals: 40 seconds work, 20 seconds rest between exercises // 1 minute finisher Exercises for this 30 minute back and bicep dumbbell workout 0:28 Single Arm Row R 1:28 Single Arm Row L REPEAT 4:28 Rear Delt Row R 5:28 Rear Delt Row L REPEAT 8:28 Supinated Row R 9:28 Supinated Row L REPEAT 12:28 Shrugs 13:28 Plank Rows REPEAT 16:28 Alternating Upright Row 17:28 Dumbell Swings REPEAT 20:28 Alternating Bicep Curls 21:28 Alternating Hammer Curls 22:28 Alternating Wide Curls 23:28 Alternating Reverse Curls 24:28 Concentration Curl R 25:28 Concentration Curl L 26:28 Drag Curls 27:28 Alternating Crossbody Curls 28:28 Iso Bicep Curl Hold 29:28 21’s (lower, upper, full - 7 reps each) Finisher // 1 Minute 30:28 Makers 31:28 Cool Down & Stretch DISCLAIMER: Before starting any workout, consult your doctor to ensure it's safe for you. Understand that participation in any exercise carries inherent risks of injury. By engaging in this video's exercises, you acknowledge these risks and voluntarily assume full responsibility, releasing TIFF x DAN from any liability for potential harm. Some video links are affiliate links, meaning we may earn a small commission on qualifying purchases. Your decision to purchase is always your own, and your support is greatly appreciated!