Name: Playbook - Abhish Desai - BACK WORKOUT
Uploaded: 2021-01-18T11:45:51.285Z
Duration: 35 min
Description: BACK WORKOUT

This workout focuses on your back using a barbell and dumbbells

Stand with your feet shoulder-distance apart, with a barbell positioned in front of you. Hinge at your hips and lower down, with a slight bend in your knees, until you're far enough down to grab the bar (you can choose an overhand grip, underhand grip, or mixed grip). Keep your spine neutral by looking forward, not up. While grasping the bar, keep your shoulders back, then squeeze your glutes and your core as you stand up straight, tuck your pelvis, and lift the barbell. Pause for a moment at the top, then slowly lower back down to the ground. That's one rep.

Deadlifts

With a dumbbell in each hand, bend over at about a 45-degree angle (no farther). Keep the back straight throughout the exercise. Brace your abdominals and breathe in.
Lift the weights straight up keeping them close to the side of your body while exhaling. While lifting, the arms should go no higher than parallel with the shoulders—slightly lower than the shoulders is fine. While lifting, try to keep the wrists from excessive extra movement down or to the side. Do not squat down and up after the initial pose. No movement of the legs occurs throughout the exercise. Lower the weights in a controlled manner while inhaling.
Remain bent over until all repetitions are complete.

Bent over dumbbell row

With a dumbbell in each hand, bend over at about a 45-degree angle (no farther). Keep the back straight throughout the exercise. Brace your abdominals and breathe in.
Lift the weights straight up, exhaling. While lifting, the arms should go no higher than parallel with the shoulders—slightly lower than the shoulders is fine. While lifting, try to keep the wrists from excessive extra movement down or to the side. Do not squat down and up after the initial pose. No movement of the legs occurs throughout the exercise. Lower the weights in a controlled manner while inhaling.
Remain bent over until all repetitions are complete.

Bent over wide Dumbbell row

Close grip dumbbell row

Place one foot forward with the knee bent and use this to help support your body and keep your back straight by placing your elbow on it. With a dumbbell in one hand, bend over at about a 45-degree angle (no farther). Keep the back straight throughout the exercise. Brace your abdominals and breathe in.
Lift the weight straight up, exhaling. While lifting, the arm should go no higher than parallel with the shoulders—slightly lower than the shoulders is fine. While lifting, try to keep the wrists from excessive extra movement down or to the side. No movement of the legs occurs throughout the exercise. Lower the weight in a controlled manner while inhaling.
Remain bent over until all repetitions are complete.

One arm dumbbell row

Stand with your feet shoulder-distance apart, with dumbbells positioned in front of you. Hinge at your hips and lower down, with a slight bend in your knees, until you're far enough down to grab the dumbbells. Keep your spine neutral by looking forward, not up. While grasping the dumbbells, keep your shoulders back, then squeeze your glutes and your core as you stand up straight, tuck your pelvis, and lift the dumbbells. Pause for a moment at the top, then slowly lower back down to the ground. That's one rep.

BACK WORKOUT

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