Two dumbbells and six moves are all you need to build upper-body strength with this back and biceps workout

There are so many strength training techniques out there it can make your head spin. Thankfully, if you're a regular person rather than a gym devotee, you can keep things simple with straightforward workouts and a simple pair of dumbbells.

Dumbbells are actually one of the best pieces of equipment for targeting specific muscles, as they can be used for a variety of moves. T rainer Britany Williams has shared a workout that proves just how effective dumbbell workouts can be.

Williams' six-move dumbbell workout will help you strengthen your biceps, which are the muscles located in the upper arm, and your back, including the lats and traps.

How to do Britany Williams' biceps and back dumbbell workout

You'll need two dumbbells for the routine. If you find yourself struggling to complete any of the moves with correct form then decrease the weight you're using.

Complete eight to ten reps of each exercise, on both sides of the body where applicable, and rest for about 60 seconds in between rounds, going for three rounds overall.

The benefits of back and bicep dumbbell workouts

There are two main areas that Williams targets with this workout: the back and the arms.

Strengthening your back muscles with routines like this one could help you move more easily in everyday life. Regularly practicing this workout could also help you avoid spinal injuries and general lower back pain.

As a lot of the dumbbell moves in this routine are unilateral (one-sided) they can also help you identify and address muscular imbalances. When you perform these moves, you might notice that one side feels stronger than the other.

If that's the case, don't panic! It's common to develop imbalances in your body—a lot of people find their right arm is stronger because they use it more, for example. Doing unilateral exercises forces your weaker muscles to perform on their own, without the support of other stronger muscles .

You don't need to change weights to address this. As long as you keep performing the exercises, your weaker side should eventually catch up. When both sides can easily manage the workout, bump up the weight to challenge your muscles again. This is a principle known as progressive overload and it's crucial if you want to build strength.

Shop adjustable dumbbells

Need some new home workout equipment? Below are out top picks for the best adjustable dumbbells . These compact free weights are ideal if you need to save space but want access to a range of loads for your workouts.

Best overall

Bowflex Selecttech 552 adjustable dumbbells

Best budget pick

Amazon Basics adjustable dumbells

Best for fast weight changes

Core Fitness® adjustable dumbbell