This 25-minute strength workout follows a superset format with 5 targeted circuits designed to maximize muscle fatigue and build endurance. By pairing movements strategically, we’ll ensure the back and biceps are fully challenged and by adding more variety to the exercises, we’ll ensure we don’t get bored! To finish strong, we’ll cap it all off with a back and biceps burnout challenge that will leave you feeling powerful and accomplished!
The Workout:
5 circuits / Supersets x 2 + Power move to close out the circuit
Final Back and Biceps Burnout – ladder format
1️⃣ Functional Warm-Up – Prep your body for the movements ahead
2️⃣ Circuit 1: Back
Strength Move: Rotational Row
Power Move: 2 Narrow Rows to Clean
3️⃣ Circuit 2: Biceps
Strength Move: Rotational Curl
Power Move: Jumping Jacks with Biceps Reach
4️⃣ Circuit 3: Back
Strength Move: Bird Dog Fly
Power Move: Bear Plank Rows
5️⃣ Circuit 4: Biceps
Strength Move: Heavy Alternating Cross-Body Curls
Power Move: Biceps Reach to Cross
6️⃣ Circuit 5: Back + Biceps
Strength Move: Single Arm Row to Hammer Curl
Power Move: Plank and Row to Stand + Neutral Curl
7️⃣ Burnout Ladder Challenge: Reverse Fly to Hammer Curl
All you need for this workout is a pair of dumbbells, a mat, and space to move. Over the course of the workout, I’ll detail the form for each exercise to ensure you can move with confidence and remain injury-free.
Why You’ll Love This Workout:
✅ Time to Warm-Up – Prepare the key joints in your upper body to reduce risk of injury
✅ 5 Strength Circuits + Final Burnout – Maximum variety so you don’t get bored!
✅ Superset format – Time-efficient strength builder
✅ Dumbbell Workout You Can Do at Home
The Move Strong 25 Program is a two-week strength journey designed to help you build strength, improve movement, and feel your best—all from home. If you’re ready to take your strength to the next level, hit play, grab your dumbbells, and let’s get into it!
👉 Follow the full program here: https://tinyurl.com/5t36kasm
👉 Connect with me on IG: https://www.instagram.com/emilysalignedfitness
Let me know in the comments how you’re feeling after this upper body pull workout! #MoveStrong25 #UpperBodyWorkout #BackWorkout #BicepsWorkout #DumbbellWorkout #StrengthTraining #PowerWorkout #EmilyAlignedFitness
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Workout Breakdown:
0:00 Workout Intro
1:18 Mobility Warm-Up
5:10 Circuit 1 – Back Focus
8:37 Circuit 2 – Biceps Focus
12:02 Circuit 3 – Back Focus
15:25 Circuit 4 – Biceps Focus
19:09 Circuit 5 – Back + Biceps Focus
23:09 Burnout Ladder Challenge
26:45 Cool Down
27:57 Wrap-Up