If you're reading this, take this as your sign to strengthen your back and biceps today (or whenever you have a spare half hour). You don't need to go searching for a routine or worry about lots of different gym equipment; you just need 30 minutes and a pair of the best adjustable dumbbells to get a mighty upper-body pump going.

This one is led by trainer James Stirling and is all about pulling movements. Pulls like rows, pull-ups and curls are the foundation of any back and biceps workout because they strengthen and build the muscles that power every pulling motion.

Before we get into more about the advantages you can gain from training your back and bicep muscles, let's find out what the workout entails.

What is the workout?

There are six exercises to work through in this session, an

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