Want to build a broader back and stronger biceps in just 20 minutes? This EMOM (Every Minute On the Minute) workout is your answer! With targeted movements and short, intense sets, you’ll hit your lats, mid-back, and biceps and get those muscles pumping.
What you’ll need:
- A pull-up bar
- Medium-heavy dumbbells
- Stopwatch
How It Works
- Perform one movement per minute. Use the remaining time in the minute to rest.
- Cycle through all four movements, completing a total of 5 rounds (20 minutes).
The Workout Plan
Minute 1: Pull-Ups x 10
Target your lats and upper back with strict pull-ups.
- Use an overhand grip slightly wider than shoulder-width.
- Pull yourself up until your chin clears the bar.
- Lower slowly to the starting position.
- Tip: Keep your core engaged and avoid swinging your legs.
Minute 2: Bent-Over Dumbbell Rows x 15
Strengthen your mid-back with controlled rows.
- Grab a dumbbell in each hand, hinge at your hips, and keep your back flat.
- Row both dumbbells towards your torso, squeezing your shoulder blades together.
- Lower the weights slowly.
- Tip: Focus on controlled movement rather than rushing through the reps.
Minute 3: Renegade Rows x 20 (10 Per Side)
Combine core stability and back strength in this dynamic movement.
- Start in a plank position, hands gripping dumbbells directly under your shoulders.
- Shift your weight to one side, then row the opposite dumbbell toward your hip.
- Switch sides and repeat.
- Tip: Keep your hips square to the floor to engage your core fully.
Minute 4: Single Dumbbell Bicep Curl x 25
Pump up your biceps with this burn-inducing curl.
- Hold a single dumbbell by the outer heads with both hands.
- Curl the dumbbell toward your chin, squeezing your biceps at the top.
- Lower slowly under full control.
- Tip: Fight the urge to swing; keep the movement smooth and controlled.
Why This Workout Works
- Time-Efficient: Just 20 minutes for a comprehensive back and biceps session.
- High Volume: With 350 total reps, this workout promotes hypertrophy and muscle endurance.
- Versatile: No fancy equipment needed—just a bar, dumbbells, and determination.
Pro Tip for Progression
If you breeze through the reps, increase your dumbbell weight to keep the challenge alive. Need to scale down? Adjust the number of reps or use resistance bands for pull-ups.
Wrap-Up
Quick, intense, and effective, this EMOM workout is guaranteed to leave your lats and biceps burning. Add it to your weekly routine, and you’ll be reaping the benefits in no time!
