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. Lower your dumbbell back to the ground. this is 1 rep. do 10–12 reps, then switch sides and repeat. this isolation exercise really targets your rear deltoid, a backside shoulder muscle.
3. dumbbell drag curl. the drag curl is one of the best dumbbell workouts for the back and biceps. it helps increase biceps mass and strengthen the upper traps of the back muscles. the drag is not popular as hammer and preacher curls but it is more effective than various curls. Yes, it is common to pair back and bicep exercises together in a workout because they work together synergistically. many back exercises, like dumbbell rows or pull ups, also engage the biceps. therefore, by training them together using upper body movements, you can maximize the efficiency of your workout. shoot for 5 7 exercises per workout. Here is a dumbbell back and bicep workout you can do with minimal time and equipment. with pictures and videos for each exercise. dumbbell back and bicep workout certified trainer's recommended exercises & example workout by: jeremy fox, cnc, cpt published: january 5, 2023 back and bicep workouts are a popular way to combine muscle groups in. 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.
Here is a dumbbell back and bicep workout you can do with minimal time and equipment. with pictures and videos for each exercise. dumbbell back and bicep workout certified trainer's recommended exercises & example workout by: jeremy fox, cnc, cpt published: january 5, 2023 back and bicep workouts are a popular way to combine muscle groups in. 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. Secure your feet and let your arms hang down, holding each dumbbell with a neutral grip. retract your shoulder blades and row the dumbbells toward the outside of the bench keeping your chest on the bench. slowly lower down until arms are straight and reset and repeat. best rep range: 8 15. 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 work will also make it a bit easier.
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