Intermediate’s Dumbbell Back Workout Routine

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: 4 sets
Reps: 8~10 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.

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: 4 sets
Reps: 8~10 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.

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: 4 sets
reps: 8~10 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.

How To

• Hold the fixed bar slightly wider than the width of your shoulders and hang your body straight.
• Keep your back straight to avoid sagging your hips, and pull your body as hard as you can to reach your chest against the bar.
• Slowly lower your body in the reverse direction and return to the starting position.

Sets: 4 sets
Reps: 8~10 reps
Rest Time: 1min

🤖 CHAT GPT 코치의 의견을 들어볼까요?

Start with a shoulder-width grip on the bar.

Keep your body in a straight line from head to heels.

Engage your core and squeeze your shoulder blades together as you pull your chest towards the bar.

Lower yourself back down with control, keeping your body straight.

Focus on using your back muscles to perform the movement, rather than relying on your arms.

Start with a comfortable number of repetitions and gradually increase as you get stronger.

How To

• With your face facing down to the floor, secure your heels and thighs to the hyperextension machine.
• With both hands fixed in front of your chest or behind your head, 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: 4 sets
Reps: 8~10 reps
Rest time: 1min

🤖 Let’s see what the CHAT GPT coach has to say!

Start with a light weight or no weight at all to focus on proper form and technique.

Engage your core muscles throughout the exercise to maintain stability and protect your lower back.

Keep your back straight and avoid rounding or arching it during the movement.

Control the movement and avoid using momentum to lift the weight.

Exhale as you lift your upper body and inhale as you lower it back down.

Start with a comfortable range of motion and gradually increase it as you become more comfortable and stronger.

How To

• Hang yourself 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: 4 sets
Reps: 8~10 reps
Rest Time: 1min

🤖 Let’s see what the CHAT GPT coach has to say!

Start with a shoulder-width grip on the pull-up bar.

Engage your core and keep your body straight throughout the movement.

Initiate the pull by squeezing your shoulder blades together.

Focus on pulling your elbows down towards your sides, not just pulling with your arms.

Lower yourself down in a controlled manner, avoiding swinging or using momentum.

Start with assisted pull-ups or use a resistance band if you’re unable to do a full pull-up yet.