This dumbbell workout is designed to help you get strength and definition to your back and shoulders an area that is commonly overlooked and should not be . 30 minute dumbbell back and shoulder superset workout: overhead press and bent over row 3 sets x 10 reps, i y t raises and lat pullover 3 sets x 8 reps, rear delt row and superman row 3 sets x 10 reps.
Stand with your feet at shoulder width apart in front of the bench. push your butt back and lower your torso down, extending your off arm to rest your palm on the bench. make sure your shoulders. 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. Begin seated or standing with a straight back, feet planted, holding a dumbbell in each hand. lift the weights above your shoulders with your elbows bent at 90 degrees. this is the starting position. brace your core and press both dumbbells overhead. lower the weights back to the starting position with control. Programming tip: to build strength, perform 3 sets. starting with 10 reps on each arm, then 8 reps, then 6 reps. as the reps fall, increase your dumbbell weight. to build muscle, focus more on reps. 3 4 sets of 10 12 reps should do the trick. pro tip: control your dumbbell as you lower it down.
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