5 MIN BACK & BICEPS DUMBBELL WORKOUT | Quick Standing Upper Body

Only have five minutes? Grab your dumbbells and let’s hit your back and biceps with a quick strength workout you can do completely standing! We’ll move through rows, curls, and rear-delt work to strengthen your pulling muscles without wasting a single precious minute. This workout is short, simple, and perfect on its own when you’re pressed for time—or add it to the end of another workout for a fast upper-body finisher. Five minutes absolutely counts. 💪 EQUIPMENT • Dumbbells FORMAT • 50 seconds of work • 10 seconds to transition • 5 exercises • No repeat • Entirely standing EXERCISES 1. Staggered-Stance Row — 25 seconds per side 2. Standard Bicep Curls 3. Underhand Bent-Over Rows 4. Hammer Curls 5. Rear-Delt Flies Choose weights that let you maintain control and good form throughout the workout. Modify when you need to, challenge yourself when you can, and remember—you are mightier than you think. If you enjoyed this workout, subscribe for more approachable outdoor strength, conditioning, and follow-along workouts! #BackWorkout #BicepsWorkout #DumbbellWorkout #5MinuteWorkout #UpperBodyWorkout #StandingWorkout