Back workout. the back part of the workout consists of five exercises: four for your latissimus dorsi muscles, rhomboids, and trapezius, and one for your lower back. several of the exercises are also effective for targeting your rear delts. pull up or lat pulldown. barbell row. cable seated row. dumbbell shrug. How to do it: stand with a dumbbell in each hand with your arms hanging down at your sides. bring your left hand up in a thumbs up position. as your hand passes your hips, turn your hand palm up and continue curling until the weight is near shoulder level. reverse the motion to return the weight to your side.
Let your arms hang by your sides and slightly behind your torso. curl the dumbbells toward your front delts while keeping your elbows and shoulders still. squeeze your biceps at the top of the rep and then lower the weights under control until your elbows reach full extension. repeat for 3 5 sets of 8 12 reps. 7. Chest supported t bar row: 3 x 10. cable rear delt flye: 3 x 12 15. ez bar preacher curl: 3 x 10. incline dumbbell biceps curl: 2 x 12 15. as a muscle building bonus, unilateral cable or dumbbell. Start standing, feet hip width apart. hold a pair of dumbbells at your sides, with palms facing body, and keep back straight and chest up. without moving upper arms, bend elbows and curl the. Back & bi session b: snatch grip high pulls: 5 sets x 3 reps. chin ups (weighted, if possible): 3 sets x 8rpe (4 6 reps) dumbbell bent over rows: 3 sets x 6 8 reps. standing cable row: 3 sets x 8 1 reps. swimmers (or lat pushdowns): 3 sets x 12 reps. back extensions: 1 set x failure.
Start standing, feet hip width apart. hold a pair of dumbbells at your sides, with palms facing body, and keep back straight and chest up. without moving upper arms, bend elbows and curl the. Back & bi session b: snatch grip high pulls: 5 sets x 3 reps. chin ups (weighted, if possible): 3 sets x 8rpe (4 6 reps) dumbbell bent over rows: 3 sets x 6 8 reps. standing cable row: 3 sets x 8 1 reps. swimmers (or lat pushdowns): 3 sets x 12 reps. back extensions: 1 set x failure. Let’s hit those biceps!! follow along with this focused 20 minute bicep workout with dumbbells!!!i’m using 8kg in each hand for your reference during this du. Here now are 4 examples of what a back biceps day could look like using the guidelines and recommendations we just covered. back biceps workout #1. bent over barbell rows 4 sets of 5 8 reps; lat pull downs 3 sets of 8 10 reps; dumbbell curls 3 sets of 10 15 reps; face pulls 3 sets of 10 15 reps; barbell shrugs 3 sets of 8 10 reps; back biceps.
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