By Jessica Downey
Skip to main content
Tom’s Guide
Tom’s Guide
Search Tom’s Guide
View Profile
Newsletters
Best Picks
Entertainment
Prime Day Deals
Switch 2 Restock
Galaxy Z Fold 7
Wordle Today
Best Mattress
Best laptops
Recommended reading
Build a stronger upper body in 20 minutes with this bicep and back dumbbell workout
You just need 2 dumbbells, 20 minutes and this 7-move dumbbell workout to sculpt your arms and abs
Skip push-ups and planks — I just did this 15-minute standing upper-body workout and my arms are on fire
Not planks or push-ups — sculpt your entire body with this 20-minute standing dumbbell workout
No, not push-ups — strengthen your entire body with this 15-minute standing dumbbell workout
Skip the gym — you just need 1 dumbbell and 20 minutes to strengthen your whole body with this 6-move workout
Forget crunches — personal trainer recommends this 8-move standing dumbbell workout for stronger abs and arms
Ditch pull-ups — try this 20-minute dumbbell workout instead to strengthen and sculpt your back and biceps
Jessica Downey
2 July 2025
Just four exercises and three rounds away from a stronger back and biceps
When you purchase through links on our site, we may earn an affiliate commission. Here’s how it works.
(Image credit: Shutterstock)
The mighty pull-up is known for being a great upper-body move that hits both the back and biceps; however, not everyone feels confident on a pull-up bar or enjoys the movement. But what if I told you that you could tap into building a stronger upper body with just a pair of dumbbells and four moves?
If you’re working out at home, you might want to consider investing in a pair of the best adjustable dumbbells first. These space-saving weights give you lots of weight options in one set, and make it easy to switch between heavier rows and lighter curls.
When choosing dumbbells for this workout, start with a weight that feels challenging by the last few reps but still lets you keep good form. If you’re unsure, start lighter and focus on perfecting your form before increasing the load.
You may like
Build a stronger upper body in 20 minutes with this bicep and back dumbbell workout
You just need 2 dumbbells, 20 minutes and this 7-move dumbbell workout to sculpt your arms and abs
Skip push-ups and planks — I just did this 15-minute standing upper-body workout and my arms are on fire
Trainer Britany Williams has this routine packaged and ready for you to use. Williams’ combinations of weights and moves are a simple but powerful way to strengthen your back and biceps from multiple angles.
Her 20-minute routine helps you build muscle, improve your posture, and feel stronger with every pull and curl, all without needing to hang from a bar.
SKOK Adjustable Dumbbells Set: was $199 now $159 at Amazon
The SKOK adjustable dumbbells let you switch from 5lb to 25lb with a secure lock and non-slip handle, so you can safely train different muscle groups without cluttering your space.
Watch Britany Williams’ 4-Move Back and Biceps Routine
A post shared by Britany Williams (@britanywilliams)
A photo posted by on
You can watch all four exercises demonstrated by Williams above, which should help you nail the correct form for each one. Just don’t get too comfortable after finishing one round because the goal is to complete three in total.
The good news is that there are rest breaks built in, so you’ll work on each move for 40 seconds and then rest for 15 seconds before moving on.
Sign up to get the BEST of Tom’s Guide direct to your inbox.
Get instant access to breaking news, the hottest reviews, great deals and helpful tips.
Contact me with news and offers from other Future brandsReceive email from us on behalf of our trusted partners or sponsorsBy submitting your information you agree to the Terms & Conditions and Privacy Policy and are aged 16 or over.
What are the benefits of adding weights to interval training?
If you’re familiar with High-Intensity Interval Training (HIIT), this dumbbell circuit from coach Williams is essentially HIIT with a strength twist. Adding dumbbells into the mix helps raise your heart rate and increase fat burn, while building muscle and improving your endurance. This style is sometimes called metabolic resistance training, and it’s a great way to train efficiently.
It’s also a great way to break through a plateau in your fitness. Pairing together resistance moves with intervals challenges your body in new ways, so your muscles and metabolism keep adapting and improving over time. This can help you see steady progress in both strength and overall fitness.
This style of training also keeps your joints and muscles healthy. Strength-building moves done with proper form can help protect your joints by strengthening the muscles that support them. So instead of endless high-impact cardio, you’re balancing that with moves that build stability and reduce the risk of injury.
More from Tom’s Guide
Forget crunches — this personal trainer’s 7-move dumbbell workout builds core strength and improves posture
No jumping — this joint-friendly, low-impact workout uses a pair of light dumbbells to build full-body strength in 6 moves
Over 60? Forget running and swimming — these 5 bodyweight exercises help strengthen your entire body, using just a chair
Jessica Downey
Social Links Navigation
Senior Fitness Writer
Jessica has been a fitness writer at Tom’s Guide since 2023, bringing three years of experience writing about health, fitness, and the great outdoors. Her passion for exercise began during her childhood, where she spent weekends hiking and competing in local athletics club events. After earning a master’s degree in journalism from Cardiff University, Jessica found the perfect way to combine her love of storytelling and fitness into a career.
Jessica is passionate about testing fitness gear and tech, using her reviews to help readers make informed buying decisions. She ran her first marathon in April 2024, finishing it in 3 hours and 48 minutes. Through her training, she’s developed a deep understanding of what it takes to grow as a runner, from effective workouts and recovery techniques to selecting the right gear for every challenge.
When she’s not at her desk, Jessica enjoys spending time in the kitchen crafting new recipes, braving cold water swims and hiking.
You must confirm your public display name before commenting
Please logout and then login again, you will then be prompted to enter your display name.
Build a stronger upper body in 20 minutes with this bicep and back dumbbell workout
You just need 2 dumbbells, 20 minutes and this 7-move dumbbell workout to sculpt your arms and abs
Skip push-ups and planks — I just did this 15-minute standing upper-body workout and my arms are on fire
Not planks or push-ups — sculpt your entire body with this 20-minute standing dumbbell workout
No, not push-ups — strengthen your entire body with this 15-minute standing dumbbell workout
Skip the gym — you just need 1 dumbbell and 20 minutes to strengthen your whole body with this 6-move workout
Latest in Fitness
Massive Asics sneaker sale is live from $49 — 13 deals I’d shop now that fight Prime Day
Can your ring finger really reveal how far you can run? Scientists think so
These Skechers sandals are the shoe of the summer — and they’re 22% off in early Prime Day sales
Forget running and swimming — study finds this sport adds 10 years to your life
My favorite On running shoes are 20% off — plus 6 other deals I’d shop in the early Prime Day sales
I review Garmin watches for a living — here’s the 4 early Prime Day deals I’d shop now
Latest in Features
LG QNEDs vs OLEDs: What do you get when you pay more?
I use AI every day but there’s one thing I’ll never trust ChatGPT with — here’s why
11 top summer vegetables to grow in July — there’s still time to enjoy a homegrown crop
Trump HHS Secretary RFK Jr. wants every American to wear a fitness tracker — here’s the problem with that
Can your ring finger really reveal how far you can run? Scientists think so
I use Gemini Live every day — here’s the 7 craziest things I’ve found it can do for you
LATEST ARTICLES
These Skechers sandals are the shoe of the summer — and they’re 22% off in early Prime Day sales
Google Calendar is finally available on your Apple Watch — here’s how to set it up
I use Gemini Live every day — here’s the 7 craziest things I’ve found it can do for you
11 top summer vegetables to grow in July — there’s still time to enjoy a homegrown crop
I’m a marathon runner and this 15-minute Pilates workout is a game-changer for glute strength
Tom’s Guide is part of Future US Inc, an international media group and leading digital publisher. Visit our corporate site.
Terms and conditions
Contact Future’s experts
Privacy policy
Cookies policy
Accessibility Statement
Advertise with us
Future US, Inc. Full 7th Floor, 130 West 42nd Street,
Please login or signup to comment
Please wait…