Beginner Workout

Back Attack 2

Beginner Duration 19 minuten

Doelgebieden: Back

Uitrusting: Dumbbells, Bench

Toegevoegd door Orlando Carrasquillo

Tags

Thuisgym Workouts Rug Workouts Dumbbell Workouts Bank Workouts

Beschrijving

Start your journey to sculpting an amazing back with this quick back attack. When you get it down and it becomes easy, try it two times in a row to get more reps in. All you need for this workout is a pair of light and moderate dumbbells and a chair or bench.

Exercises

Set 1: 2 rondes

Boxer Fist Reaches

Boxer Fist Reaches

10 herhalingen

15 seconden

Set 2: 4 rondes

Contract your shoulder blades together as you draw the dumbbells out and back, keeping a slight bend at the elbow.

Gewichten: Licht

Dumbbell Rear Lateral Raises

15 herhalingen

Stand with your feet hip-width apart, knees slightly bent and dumbbells in hand.

15 seconden

Bend at the waist, bend your elbows and pull the dumbbells to your rib cage. Start the row, by tensing up your back muscles first, then pulling with your lats before activating your biceps and deltoids.

Gewichten: Gemiddeld

Dumbbell Bent Over Rows

12 herhalingen

Stand with your feet hip-width apart, knees slightly bent and dumbbells in hand. Keeping your posture, hinge at the waist and let your arms hang forward, palms facing in and elbows slightly bent.

15 seconden

Contract your shoulder blades together as you draw the dumbbells out and back, keeping a slight bend at the elbow.

Gewichten: Gemiddeld

Dumbbell Rear Lateral Raises

10 herhalingen

15 seconden

Alternating Bent Over Rows

Gewichten: Gemiddeld

Alternating Bent Over Rows

12 herhalingen

30 seconden

Set 3: 3 rondes

Kneeling Right Arm Rows

Gewichten: Gemiddeld

Kneeling Right Arm Rows

12 herhalingen

10 seconden

Kneeling Left Arm Rows

Gewichten: Gemiddeld

Kneeling Left Arm Rows

12 herhalingen

15 seconden

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Quickdraw Adjustable Dumbbells

Topkeuze voor deze Workout

Quickdraw Adjustable Dumbbells

We love these adjustable dumbbells from Rep Fitness. They take up very little space and are also very durable compared to other adjustable dumbbells on the market.

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