30 min. FULL STANDING Upper Body Strength Training | Back & Biceps

Consistency is the key to growth! Get your August calendar here! https://buymeacoffee.com/kaleighcohen... This upper body workout is going to build muscle in your back and biceps This workout only requires your dumbbells, so this is the perfect at-home workout to increase strength! This workout is also a full-standing workout! We will work through 9 strength exercises for the back and biceps. This is a pull-focused strength workout with a fire round to finish to build definition in your upper body!!! This structure is fun and effective! The only thing you need to do is focus and give it your all! 30-MINUTE UPPER BODY STRENGTH WORKOUT STRUCTURE AND EXERCISES EQUIPMENT NEEDED DUMBBELLS- I used a range from 10lbs to 30lbs / 4.5 to 13.6kg. The weight you select will be relative to you and how you feel about each exercise! When selecting a weight for this workout, you want to aim to lift heavy! Drop the weight a bit during the fire round, if needed! If you only have lighter weights, focus on form and lift at a slightly quicker pace! EXERCISE MAT OPTIONAL EQUIPMENT WRIST WEIGHTS STRUCTURE 9 TOTAL EXERCISES 2 TIMES THROUGH EACH WORK: 50 SECONDS REST: 25 SECONDS REST BETWEEN ROUNDS: 60 SECONDS FIRE ROUND ALL 9 EXERCISES, 1 TIME THROUGH WORK: 30 SECONDS NO REST EXERCISE LIST SINGLE-ARM BENT OVER ROW SWITCH SIDES REVERSE GRIP ROW NARROW GRIP ROW REAR DELT FLYS BICEP CURLS DRAG CURLS HAMMER CURLS PUMP CURLS I am so glad you joined me for this workout! It's always better to workout with a friend! Kaleigh Don't forget to stretch! 👉    • POST-WORKOUT STRETCH for Injury Prevention...   MY LINKS: Amazon Storefront- https://www.amazon.com/shop/kaleighco... Like to know about my outfit?- https://amzn.to/41ZammW Become a member here- https://www.buymeacoffee.com/kaleighc... KCF merch- https://kaleighcohen.com/shop/ Instagram-   / kaleighacohen   Facebook-   / kaleighcohenfitness   Some of the links listed above are affiliate links and if you make a purchase through the link, I may make a small commission, this is free for you, but really does help support these workouts for you! Thank you in advance, it is very much appreciated! _________________________________________________________________________________________________ 🔴 DISCLAIMER 🔴 When beginning any fitness workout or regimen, it is essential to consult your physician to ensure this program is right for you. Do not start this program if your healthcare provider advises otherwise. Any exercises or information on this channel, through videos or comments, is to be used at your own risk. Kaleigh Cohen Fitness will not be responsible or liable for any harm, damage, or injury as a result of any information provided.