Hello to all the audience, how are you all
I am back in front of you with a new workout post
And in today's workout post I will tell you how you can
train your back with pair of dumbbells
Before proceeding in the post.
let me tell you a little about the exercises.
The total number of exercises that we will do
in today's workout post will be 7
and our exercises are
Dumbbell Pullover
Curl Grip Bend Over Row
Horizontal Lat Pull
Both Arm Dumbbell Row
Reverse Hyperextensions
Deadlift
and last one is Underhand Grip Lateral Raises With Y Raises
let's start our post.
will perform the first exercise, Dumbbell Pullover
Generally you all do Dumbbell Pullover lying down cross bench
I'll lie straight in which I have to lie down comfortably
You will keep both feet on the bench, knees bend
After this you will keep the arms a little stiff
and take them behind
Until your lat muscles are stretched well
As soon as your lat muscles are well stretched
from there you lift the dumbbell back
Here it is to be kept in mind
that you lift the dumbbell till the face only
basically Do not bring inside
And after coming here, you release the dumbbell back comfortably
make sure to do it in a controlled way
so that you can feel it on muscle
And whenever you lift the dumbbell
you have to breathe out
slow and controlled
the number of repititions you have to do is 15
and number of sets is 3
will perform the second exercise, Curl Grip Bend Over Row
to do this, firstly, stand straight, core tight, chest lift
after that bend from Pelvic Bone
And we will keep both the dumbbells in front
and will hold curl grip
After that, you will lift both of them till the time
dumbbell is close to pelvic bone
hold it here, for a second and release it slowly
breathe out when you lift the dumbbells
Now squeeze your hand well then release
in a controlled way so that you can target your muscles
you have to do 3 sets and try to do 12-15 repititions in each set
will perform the third exercise, Horizontal Lat Pull
To do this you have to lie on your stomach, comfortably
keep both hands in front
And here we will use two light dumbbells to perform this exercise.
First you will lift the chest, then lift both the dumbbells
From here you while pulling both the dumbbells
squeeze the upper back, hold it here
breathe out, and again to the front
now again pull the dumbbells
Target your muscles as much as you can
pull, breathe out, and squeeze your upper back
slow and steady
you have to perform 3 sets here and try 12-15 repititions in each sets
will perform the fourth exercise, Both Arm Dumbbell Row
to do this, you have to bend from pelvic bone
you cannot bend too much, chest lift, core tight
Both the dumbbells will remain under your chest
And from here, while pulling both the dumbbells,
bring close to the pelvic bone, just hold it here,
squeeze your upper back And there you release both the dumbbells back
Do it in a little rhythm so that you can feel in your upper back
whenever you lift the dumbbells , breathe out
Now what is the problem, people who do this exercise
basically, when you release the dumbbells, below the chest
lift from here, squeeze your upper back, breathe out
do it in a controlled way so that you can feel it in your muscles
for this also, the number of sets will be 3
and will try 10-12 repititions in each set
fifth exercise we are performing, Reverse Hyperextensions
I am using a bench here to do this
In this exercise you have to lie on your stomach
but remember, your pelvic bone should be at the corner of the bench
so, your lower body stays in air
i'll show you just lie down comfortably
my pelvic bone is at the corner of the bench
then i'll take support
and will lift both my feet and will squeeze my lower back
breathe out and bring my feet back
Just here I have to keep in mind that
I do not have to touch the feet on the floor until my one set is done
means i have to do continuous repititions
like one, two, three, four
do it in a controlled way and feel in your lower back
And in this you try to do a little high repetitions,
try 15-20 and you have to do 3 sets
will perform sixth exercise, Deadlift
for this, you have to hold both the dumbbells in front
then soften your knees, chest should always be lifted and go tight
Now from here you slowly go down, in controlled way
down down down down
And from here you pull the dumbbells up with the help of your lower back
and be straight, Here both your shoulders will remain tight
so that your back muscles engage
then again go down slowly in a contolled way
and low low low then while pulling both the dumbbells
involve the lower back as much as possible
breathe out when you lift
do it comfortably
i'll try to do 10-15 repititions in each set, and have to perform 3 sets
Doing 7th Exercise as a Finisher Exercise, Lateral Raises With Y Raises
to do this, you have to lie down on bench, like this, lifting chest
take two light weight dumbbells and make underhand grip, like this
After that lift while straightening the elbows
squeeze your mid back, breathe out, hold for a second and release slowly
don't do it in a much sudden way, lift it comfortably
so that you can target your mid back, release it comfortably
We will do the Y Raises as soon as your number of repetitions is 10
in which you have to hold the dumbbells in front, like this
And lifting the dumbbells , you will bring a little out from the shoulders
again squeeze your mid back and It also targets your trapezius muscles
so, breathe out when you lift the dumbbells
and, squeeze, and, release in a controlled way
As soon as you have 10 repetitions of your Y Raises, that will be 1 set
and you have to do 2 sets
this was our todays post, i hope you'll like this post
i'll keep on making such informational video for you all
will keep coming in front of you, till then give love to this post
like, share with friends and families, take care, take care of your health
Goodbye,
