About this Video

• Video Title: BUILD MUSCLES AT HOME || Gains Home Dumbbell Workout Series By Coach Ali || Workout 2 💪
• Channel: COACH ALI
• Speakers: Coach Ali, Assistant Coach Steph
• Duration: 00:45:06

Introduction

This video is the second installment in Coach Ali's "Gains Home Dumbbell Workout Series." It's a home dumbbell workout focusing on back and biceps, suitable for all fitness levels. The workout consists of several exercises performed for three sets of 12 repetitions each. The instructors emphasize proper form and selecting appropriately heavy dumbbells.

Key Takeaways

• The workout targets the back (lats, rhomboids, erectors) and biceps.
• Each exercise is performed for three sets of 12 repetitions.
• Dumbbells should be heavy enough to make the last repetitions challenging.
• The video includes demonstrations of single-arm row, single-arm T-row, reverse hammer fly, renegade row, biceps curl, hammer curls, dynamic curls, and concentration curls.
• For those wanting to increase cardio, 15-20 minutes of mild cardio can be added.