IRON Series 30 Min Back & Biceps Workout - Rows, Curls | 10
By Caroline Girvan
36 mins 39 secs
Added Oct 16, 2025
Join Caroline for an intermediate-level, strength-focused workout in this Day 10 IRON Series session, targeting your back and biceps. This class incorporates isometric holds, full-range movements, and 21s for a comprehensive and challenging experience.
You'll need dumbbells (20kg for back, 8kg for biceps, or a single heavy kettlebell) to build strength and muscle definition. Get ready to lift and feel the burn with controlled, strict movements designed to minimize momentum and maximize results.
Focus Areas
Benefit Strength
For building muscle, stability, and physical endurance.
Benefit Core Strength
To target and strengthen the abdominal muscles, obliques, and lower back.
Focus Area Full Body
A well-rounded practice that engages and stretches all major muscle groups.
Focus Area Shoulders
Focuses on releasing tension and improving the range of motion in the shoulders and neck.
Focus Area Upper Back
To target posture, release tension between the shoulder blades, and open the chest.
Focus Area Core & Abs
A targeted workout for the abdominal and oblique muscles.
Focus Area Legs & Glutes
To strengthen and tone the quadriceps, hamstrings, and gluteal muscles.
Pace Intense / Challenging
A vigorous, physically demanding class designed to build heat and push your limits.
Props No Props
A practice that can be done with just your mat; no extra equipment required.
No specific poses listed - This is a general yoga practice focusing on the areas shown.
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