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Back and biceps exercises 

20 minutes strength training for back and biceps with BLACKROLL® fitness bands

Duration
20 Min
Exercises
18
Difficulty
Beginner
Products used in Routine
Super Band
Loop Band
Standard

A 20-minute strength workout for your back and biceps is waiting for you. You will do specific back and biceps exercises in a superset. This means: high load, short breaks and fast training results.

What to look for in the back & biceps exercises 

You can do the back and biceps exercises at home. However, pay attention to the correct execution and technique. Keep your upper body still and do exercises, such as biceps curls, from your biceps only. This way you train safely and efficiently. Tip: Hold the end position for 1-2 seconds and then continue with the exercise. This way you will achieve the desired change. Important: do not tense up.

Warm-up + Workout + Cool-down 

After a short warm-up, 18 different back & biceps exercises are waiting for you. Among them also biceps curls. After about 20 minutes you have earned your cool-down.

2-3 times per week    

Do the back & biceps exercises 2-3 times a week.

Your tools for the BLACKROLL® back & biceps exercises

Three resistance levels

orange/light
green/medium
blue/strong

Training band for core & stength training

Super Band

€22.90
In six resistance levels

yellow/extra light
orange/light
red/gentle
+3

Small & skin-friendly fitness band for many exercises

Loop Band

€14.90
Ideal for beginners

BLACK
BLACK/YELLOW
BLACK/BLUE/WHITE
+5

The mother of all foam rollers

Standard

from €29.90
Powerful trio

3 times super power: all skin-friendly training bands in one set

Super Band Set

€49.90 €59.90
A powerful trio

Three LOOP BANDS in light, moderate & difficult levels

Loop Band Set x 3

€34.90 €39.90
Six-pack

More is more: All LOOP BANDS in one set

Loop Band Set x 6

€59.90 €69.90

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Free delivery Free delivery
90-day return policy 90-day return policy
More than one million happy customers More than one million happy customers