By drilling bent-over dumbbell row variations and two curl variations, it provides just enough variety to work the entirety of your lats, rear delts, and biceps, but with enough consistency that those muscles will burn out by the end of the workout.

Perform 3 sets of the movements in order, resting 1 minute between sets.

  • 5 Pronated Bent-Over Dumbbell Rows
  • 5 Dumbbell Curls
  • 5 Pronated Bent-Over Dumbbell Rows
  • 5 Dumbbell Curls

Then, perform 3 sets after changing your grip, again resting 1 minute between sets.

  • 5 Neutral Grip Bent-Over Dumbbell Rows
  • 5 Dumbbell Hammer Curls
  • 5 Neutral Grip Bent-Over Dumbbell Rows
  • 5 Dumbbell Hammer Curls

Since you should use a relatively light set of dumbbells (lighter than youd usually lift for standard sets of these exercises), the first bunch of reps might feel easy. But fatigue will quickly accumulate, and, by the end, your gas tank should be on E. Always prioritize form over rep count or speed.

When performing the rows, focus on maintaining a neutral spine and rowing the weights to the top of your ribcage as opposed to your armpits. Keep your core braced to keep yourself from rocking yourself back and forth, allowing momentum to do the work.

For the curls, work hard to keep your body in a tall plank position with your core braced. You might be tempted to cheat on your reps, especially as you advance through the workout. Resist the urge and work to isolate the movement to your elbows.

The palms-up curls will work your biceps brachii, while the hammer curls will attack your stronger, deeper brachialis muscle. Hitting both will be essential for both your biceps' size and definition.