🗒️ Advenced’s Dumbbell Back Workout Routine
Today’s Recommended Routine Just for You!
Today’s recommended routine is
Advanced Dumbbell Back Routine
✋ Tips for Effective Preparation!!
- If you are too ambitious, you are more likely to get injured. Instead of relying on mental strength, aim to exercise in the best condition possible.
- Doing warm-up exercises or preparation exercises is also a good way to prevent injuries.
- If you are an advanced trainer, you can mix dumbbell exercises with both anaerobic and aerobic exercises for optimal results.
📝 Exercise list
Click on the exercise for detailed instructions.
Dumbbell Romanian Deadlift
How To
- Stand with your feet shoulder-width apart and hold a dumbbell with both hands.
- With your eyes facing forward, lift the dumbbells and place them at pelvic level (At this time, do not bend your arm).
- With your back straight, bend your upper body and slowly lower the dumbbells to knee height.
- Lift the dumbbells in the reverse order and return back to position on step 2.
Sets: 5 sets
Reps: 10 reps
Rest time: 1min
🤖 Let’s see what the CHAT GPT coach has to say!
Start with a light weight dumbbell to focus on proper form and technique.
Stand with your feet shoulder-width apart and hold the dumbbells in front of your thighs with an overhand grip.
Keep your back straight and engage your core as you hinge at the hips, pushing your glutes back and lowering the dumbbells towards the ground.
Keep your knees slightly bent and your weight in your heels throughout the movement.
Lower the dumbbells as far as your flexibility allows, feeling a stretch in your hamstrings, and then squeeze your glutes to return to the starting position.
Focus on maintaining a neutral spine and avoid rounding your back during the exercise.
Dumbbell Row
How To
- Spread your legs across the width of slightly narrower than your shoulder.
- Bend over and grab the dumbbells with both hands while unlocking your knees and keeping your hips high.
- Keep your elbows close to your body, then pull the dumbbells against your abs.
Sets: 5 sets
Reps: 10 reps
Rest time: 1min
🤖 Let’s see what the CHAT GPT coach has to say!
Start with a light weight dumbbell to focus on proper form and technique.
Stand with your feet shoulder-width apart and knees slightly bent.
Hold the dumbbell in one hand with your palm facing your body.
Keep your back straight and core engaged throughout the exercise.
Slowly lift the dumbbell towards your chest, squeezing your shoulder blades together.
Lower the dumbbell back down in a controlled manner, fully extending your arm.
Back Extension
How To
- Lie on the floor with your hands and feet spread slightly enough.
- Pulling your chin to your body and let the spine line straight, raise your elbows and knees.
- Slowly lower your arms and legs while feeling the tension in your lower back muscle and return to position 1.
sets: 5 sets
reps: 10 reps
Rest time: 1min
🤖 Let’s see what the CHAT GPT coach has to say!
Start by lying face down on a mat or exercise bench.
Place your hands behind your head or cross them over your chest.
Engage your core muscles by pulling your belly button towards your spine.
Slowly lift your upper body off the ground, keeping your neck in a neutral position.
Hold the contraction for a few seconds, then slowly lower your upper body back down.
Repeat for the desired number of repetitions, focusing on maintaining proper form throughout the exercise.
Incline Dumbbell Row
How To
- Holding dumbbells in both hands, lean on an inclined bench and lie face down with your abdomen and chest pressed against the bench.
- While keeping your elbows against your sides, vigorously pull the dumbbells up towards your lower abdomen.
- Slowly return your arms to the starting position.
Sets: 5 sets
Reps: 10 reps
Rest Time: 1min
🤖 CHAT GPT 코치의 의견을 들어볼까요?
Start with a light weight to focus on proper form and technique.
Keep your back straight and core engaged throughout the exercise.
Pull the dumbbells towards your chest, squeezing your shoulder blades together at the top of the movement.
Lower the dumbbells back down in a controlled manner, fully extending your arms.
Avoid using momentum or swinging your body to lift the weights.
Focus on feeling the muscles in your upper back and shoulders working during the exercise.
Weight Hyperextension
How To
- With your face facing down to the floor, secure your heels and thighs to the hyperextension machine.
- Withholding a weight plate on your arms, lower your upper body.
- While feeling the muscle tension on your lower back, lift the upper body to get back to the starting position.
Sets: 5 sets
Reps: 10 reps
Rest time: 1min
🤖 Let’s see what the CHAT GPT coach has to say!
Start with a light weight to ensure proper form and technique.
Engage your core muscles throughout the exercise to protect your lower back.
Keep your back straight and avoid rounding or arching your spine.
Control the movement and avoid using momentum to lift the weight.
Breathe out as you lift the weight and breathe in as you lower it.
Gradually increase the weight as you become more comfortable and confident with the exercise.
Weighted Pull Up
How To
- Attach the weight to your body and hang it from the bar (or pull up bar) with your arms wider than your shoulder.
- Pull yourself up until your chin is above the bar.
- Go down while maintaining the position so that the upper body does not shake.
Sets: 5 sets
Reps: 10 reps
Rest Time: 1min
🤖 Let’s see what the CHAT GPT coach has to say!
Start with a weight that challenges you but allows you to maintain proper form.
Engage your core and keep your body straight throughout the movement.
Focus on pulling with your back muscles rather than relying on your arms.
Control the movement on both the way up and the way down.
Gradually increase the weight as you get stronger to continue challenging yourself.
Listen to your body and rest when needed to prevent injury.
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