Back And Biceps Home Workout

Get a full back and biceps workout without leaving home — all you need are some dumbbells and a band.

This 6-exercise at-home session hits your lats, mid-back, rear delts, and biceps with minimal equipment. No cables, no machines — just effective movements you can do in your living room, garage, or backyard.

What’s included:

• 4 videos walking you through every exercise
• A follow-along PDF with sets, reps, and Kiki’s coaching tips

Exercises covered:

Single arm supinated curls with a double arm finisher, rear back flys, single arm bent over row, bent over reverse row, curls, and banded pull ups (optional — pull up bar required).

Equipment needed: Dumbbells · Resistance band · EZ curl bar or fixed barbell (dumbbells can be substituted) · Pull up bar (optional)

No excuses, no gym needed — just show up and put in the work.