If you’d rather run 10 miles uphill in the rain than pick up a dumbbell, this back and biceps workout is for you. It’s challenging but uncomplicated—you’re likely already familiar with each movement—and you can finish it in 12 minutes flat. Most importantly, it will make you a stronger runner.
“Working your upper body is a huge asset to runners. Upper body workouts not only help prevent injury, but they also improve overall running form,” Amber Rees, senior curriculum lead at Barry’s in New York City, and co-founder of Brave Body Project, tells Runner’s World. “A strong back helps prevent unnecessary body movement, improves core stability, and enhances running economy.”
The Benefits of This Back and Biceps Workout
When designing workouts that target specific muscle groups, Rees likes to keep things simple, and this workout is no exception. “We deconstruct basic back and biceps exercises and then combine them to maximize the benefits and take your muscles to failure. As you build into a compound movement, you are strengthening your muscles while promoting muscular endurance at the same time,” she explains. “This program makes the best use of your time to produce a challenging and very effective workout.”
How to use this list: Perform each exercise below in order for 50 seconds, resting 10 seconds between sets. Complete 2 rounds. Prefer going for reps? Aim for 8 to 12 reps of each exercise. Choose a weight that makes you feel fatigued by that final rep.
Each move is demonstrated by Rees in the video above so you can master the proper form. You will need a pair of medium-weight dumbbells and a pair of heavy dumbbells.
1. Biceps Curl
Stand with your feet shoulder-width apart, arms at sides, holding a medium-weight dumbbell in each hand with palms facing forward. Bend both elbows to lift dumbbells toward shoulders, keeping elbows close to torso. Lower the dumbbells back down, straightening arms. Repeat.
2. Bent-Over Reverse Fly
Stand with feet shoulder-width apart, knees slightly bent, holding a medium-weight dumbbell in each hand, palms facing each other. Maintaining a flat back and neutral neck, hinge forward at hips about 45 degrees and allow arms to hang straight down. Engage core and draw shoulders down and back. This is the starting position. With elbows slightly bent, lift arms out to sides to shoulder height. Lower weights to the starting position. Repeat.
3. Biceps Curl to Reverse Fly
Stand with feet shoulder-width apart, arms at sides, holding a medium-weight dumbbell in each hand with palms facing forward. Perform two biceps curls. Then, bend knees slightly and, maintaining a flat back and neutral neck, hinge forward at hips about 45 degrees. Allow arms to hang straight down, palms facing each other. Perform two reverse flys, then drive through feet to stand back up. That’s one rep. Repeat sequence.
4. Hammer Curl
Stand with feet shoulder-width apart, arms at sides, holding a heavy dumbbell in both hands with palms facing each other. Bend both elbows to lift dumbbells toward shoulders, keeping elbows close to torso. Lower the dumbbells back down, straightening arms. Repeat.
5. Bent-Over Row
Stand with feet shoulder-width apart, knees slightly bent, holding a heavy dumbbell in each hand, palms facing each other. Maintaining a flat back and neutral neck, hinge forward at hips about 45 degrees and allow arms to hang straight down. Engage core and draw shoulders down and back. This is the starting position. Pull dumbbells back and up to hips, keeping elbows close to body. Then straighten arms to return to starting position. Repeat.
6. Hammer Curl to Row
Stand with feet shoulder-width apart, arms at sides, holding a heavy dumbbell in both hands with palms facing each other. Perform two hammer curls. Then, bend knees slightly and, maintaining a flat back and neutral neck, hinge forward at hips about 45 degrees. Allow arms to hang straight down, palms facing each other. Perform two rows, then drive through feet to stand back up. That’s one rep. Repeat sequence.
