Back & Triceps Workout with Dumbbells

Home Workout Routine with Dumbbells.

Chest & Biceps Dumbbell Workout:

This is a complete back and tricep workout routine that you can do at home. The only exercise equipment that you'll need is a set of adjustable dumbbells.

The Home Gym Back & Tricep Dumbbell Workout is as follows:
– Bent Over Dumbbell Row – 3 sets of 10+ reps
– 1 Arm Dumbbell Row – 3 sets of 10+ reps per arm
– Bent Over Dumbbell Fly – 3 sets of 10+ reps
– Dumbbell Pull Over – 3 sets of 10+ reps
– Dumbbell Deadlift – 3 sets of 10+ reps
– (optional exercise) Pull Ups – 3 sets of 10+ reps
– 1 Arm Overhead Tricep Extension – 3 sets of 10+ reps per arm
– 1 Arm Tricep Kick Backs – 3 sets of 10+ reps per arm

This is a great workout for building muscle size and definition throughout your back and triceps.

Give it a try for yourself and if you have any questions, comments, or feedback, please post them in the comments section below.

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Rates : 0
  1. lisa bradford / August 25, 2015

    love how the dogs made a guest appearance lol. good video.

  2. TheEmjaystaffs / January 12, 2016

    Lee, thanks for the video… I workout from my garage and these exercises I
    really needed to know about…. Many many thanks

  3. jaysiah sdvl / January 21, 2016

    @lee hayward hey lee I have a question? how many rest should you have
    between sets?

  4. Ingur Lund / January 27, 2016

    If you do all the exercises shown with 3 sets each how long will the
    workout take? I thought about 40 minutes for a good workout was the max and
    this looks like it would take longer.

  5. IHeArTrOcK20 / February 4, 2016

    I love how un-annoying your videos are. And casual. I’ll get to it now!

  6. Patrick Tejas / February 12, 2016

    What an awesome home work out. Good work.

  7. mark jr. rivera / February 14, 2016

    nice thanks

  8. MasterDuDa01 / March 19, 2016

    the legs dont move

  9. Jonathan Wildgoose / March 27, 2016

    Hey Lee, this is a perfect workout! Thanks again!

  10. Cristhian Ayala / April 19, 2016

    awesome vid, this routine is now on my wall, thanks for the video!

  11. Humos Hh / April 30, 2016

    at the deadlift youre bending the knees a little right?

  12. Fateh Berrim / May 2, 2016

    thanks for this workouts really good

  13. alia diyana / May 18, 2016

    great workouts. thanks ?

  14. hardbodyworkout / June 23, 2016

    Hey Lee, can I get your opinion on doing Back and Triceps together?
    My question is how many movements would you recommend for Back?

    also do you believe a 4 day split can produce great quality results like a
    5 day split?

    • Lee Hayward / June 26, 2016

      This video shows a full back and triceps workout that you can follow. And
      as far as the number of days per week that you train, be it 3 days, 4 days,
      or 5 days, etc. what matters the most is training with progressive overload
      and getting stronger overtime. As long as you’re doing that you can make
      great progress with any type of training split.

  15. hardbodyworkout / June 26, 2016

    Thank you Lee

  16. hardbodyworkout / June 26, 2016

    one last question. does the days have to be straight days in a row or can
    they be separated like Say momday, Tuesday, Thursday, Sunday or should it
    be 4 days on 1 day off repeat

  17. Rahul Mehta / June 28, 2016

    wow! catered to the individual who has limited weights and can’t afford a
    gym membership. thanks man, i bought adjustable dumbbells from Walmart and
    I am banking on those to give me results; hopefully. i found your video to
    be very informative and geared towards what i need. i work in customer
    service and need to look a little more intimidating so customers don’t take
    advantage of my non-threatening frame. thank you again.

  18. Gafur Tajibayev / July 10, 2016

    Hello Sir, thanks for videos, they are one of the most effctive ones,
    especially if couple of dumbells are all you have. Can you please give a
    schedule spreading to 7 days of a week, which workout when?! Somehow I
    cannot decide. Respect from Turkey!

    • Lee Hayward / July 10, 2016

      Here’s a sample split you could follow:
      Monday – chest & biceps
      Tuesday – back & triceps
      Wednesday – rest
      Thursday – legs
      Friday – shoulders
      Saturday & Sunday – rest
      Then repeat the workout cycle.

    • Gafur Tajibayev / July 10, 2016

      +Lee Hayward thanks sir!!!

  19. Indira Randall / July 29, 2016

    As a single mum who does not always have someone to look after my daughter
    while I’m at the gym (I train 5 times a week), I decided to invest into a
    home gym. Seeing your videos got my spirits up, knowing I don’t have to
    spend much money after all. Just ordered a set of two adjustable dumbbells,
    to start with. Thanks for sharing!

    • Lee Hayward / July 31, 2016

      Thanks for your comment and I wish you all the best with your home gym

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