Wide Row One
2. Bending Over Row
three-arm row when knelt-down
four-arm row
Five Deadlift
Deadlift with six stiff legs
Bend to the opposite foot seven, twist to the other foot eight
Nine-Back Fly
Wide Row One
To get into the squatting position, stretch your knees and hips while holding a dumbbell in each hand.
Without changing the angles at your hips and knees, raise both dumbbells straight up, then lower them after a brief pause.
When lifting the dumbbells, exhale, and when you're back in the starting position, inhale.
2. Bending Over Row
With your knees slightly bent, stand up and reach down to grip two dumbbells in each hand.
Dumbbells are raised until the upper arms are parallel to the body, then they are quickly brought back down.
Try to maintain a straight back throughout. The arm should just move.
three-arm row when knelt-down
With your other hand, grasp a dumbbell and place your knee and hand on a bench.
Without moving anything other than your arm, raise the dumbbell straight up, then, after a brief pause, bring it back down.
When lifting the weight, exhale, and when lowering it to the starting position, inhale.
four-arm row
Put one arm outstretched and grip a dumbbell in the other while bending forward in front of a bench.
After a brief pause, raise the dumbbell until your upper arm is parallel to the ground. Then, bring it back down. After the set is over, switch hands.
Try to maintain a straight back throughout. The arm should just move.
Five Deadlift
One of the most effective dumbbell back workouts you can perform is the deadlift. The rationale is that the dumbbell deadlift works out most of the major muscular groups in addition to the back.
Grab a dumbbell in each hand as you stand up.
In order to lower the dumbbells straight down and then raise yourself back up after a little pause, flex your knees and hips.
Inhale as you lower yourself, and exhale as you raise yourself back up.
Deadlift with six stiff legs
With your knees slightly bent, stand up and reach down to grip two dumbbells in each hand.
Lift your upper body till you are standing, then slowly lower it back.
Maintain the same slight elbow arch throughout to keep your arms straight.
Bend to the opposite foot seven
Standing with your knees slightly bent, take a dumbbell with your opposite hand from just above one of your feet.
The dumbbell should be raised until you are standing, then lowered back down after a little pause.
Maintain a tiny arch in your knees all the time.
twist to the other foot eight
With your knees slightly bent, stand up and hold two dumbbells from above with your hands.
Dumbbells are raised till you are standing, then they are lowered back to one foot. Change sides.
Maintain a tiny arch in your knees all the time.
Nine-Back Fly
With your elbows bent at 90 degrees, lie on your chest on the bench and pick up two dumbbells.
Lift the dumbbells until your arms are parallel to the floor, then slowly lower them back down.
When pulling the dumbbells, exhale, and when lowering them back, inhale.
4 Sets/10-12 Reps/1 Minute Rest Between Sets for All Exercises!
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