Back & Biceps Dumbbell Superset Workout

Happy Wednesday to you all!  I've been trying to structure more workouts into my blog posts recently, specifically ones that use more equipment since a lot of my workout posts have been bodyweight-only.  I also want to give you a glimpse into what I teach!  I make all of the routines I use during my classes (and use myself!), and last night's class was a back & biceps strength training session.  The ladies did amazing, so I thought I'd share a few of the exercises we did, put together as a superset workout for you here.  All you'll need is a set of medium to heavy dumbbells - I'd recommend somewhere in the 10-15lb range.

Back & Biceps Dumbbell Superset Workout

Back & Biceps Dumbbell Superset Workout

Equipment needed: 10-15lb dumbbells and some floor space
4 supersets, 3 times through

Superset 1: 

15 Regular Push Ups - you know these.  Just keep those hands planted under your shoulders and abs engaged to keep the spine aligned.  Do 15.

15 Lawnmowers (each side) - hold a single dumbbell in your left hand.  Keep your body in a lunge-like position with your left leg straight back behind you and right knee bent.  Rest the right elbow on your right knee, and hold the weight straight down so it's touching the floor.  From here, bring that weight up across your chest, turning your torso slightly to the left as the weight comes up, as if you're starting a lawnmower.  Bring the weight back down to the ground.  That's 1 rep.  Continue for 15 reps on one side, then switch.

Superset 2:

15 Slow-Up Fast-Down Curls -  just like they sound, you're doing full bicep curls but bring the arms up slowly and down fast.  I'd recommend counting to a beat of 4 on the way up.  So, up, 2, 3, 4, down.  Be careful when you go down to not just drop your arms as fast as you can.  That movement should still be controlled, and leave a bit of a bend in the elbows at the bottom.  Complete 15 curls.

15 Wide Hammer Curls - stand with a dumbbell in each hand, palms facing away from you, elbows at your sides by your ribs.  From here, curl your arms up laterally, so you're bringing the weights up and out to the side, keeping your palms facing away from you.  Do 15 curls.

Superset 3:

15 Push Ups to Plank Rows - in a plank position with a weight in each hand (or near it), do 1 push up.  At the top of the push up, alternate rows on each arm while your body is in a plank (pull the weight straight up to your armpit).  Go back into another push up, and then another set of rows.  Each push up/2 row combo = 1 rep.  Do 15 reps.

15 Bent Over Wide Arm Rows - grab your dumbbells in a standing position, hinge at the waist, keeping your spine flat (i.e. no curvature either way), knees slightly bent, and arms hanging down straight with palms facing you.  From here, quickly lift the dumbbells so your upper arm is parallel to your body, and your shoulder blades come together.  Do 15 reps quickly.

Superset 4:

15 Fast-Up Slow-Down Curls - these are the opposite of the curls in Superset 2.  Bring them up fast, and down slow (on a 4-count).  Really concentrate on lowering the weight slowly and controlled.  Do 15 curls.

15 Concentration Curls - find a chair or bench to sit on while you do these (or if one isn't available, get into a kneeling position on one leg).  Starting on the right side, hold the dumbbell in your right hand, resting your right elbow on the inside of your right knee.  Form here, do 15 bicep curls, concentrating on using only your biceps muscle to move the weight.  Do 15 reps on the right, then switch to the left.

Remember to repeat these supersets 2 more times through for the complete workout!  Hope you are all having a great day so far, and stay tuned TOMORROW for the announcement of the Aurorae Aromatherapy Candle winner!!  Can't wait to see who it is! 

Readers: chat with me!  What are some of your favorite upper body exercises using dumbbells?  Do you ever do superset workouts in your fitness routine or classes?  How do you like them?