Name: Playbook - Alex Rice - DB BACK WORKOUT
Uploaded: 2024-03-29T18:23:03.771Z
Duration: 40 min
Description: DB BACK WORKOUT

Ellie

Misty

First day using this app and loving it! I’m working out at the gym with the “home” workouts starting the first 6 week program.  Doing the home workouts with more dumbbell use until I’m more comfortable with the gym equipment 😀

Tori Brown

Juliana

Let’s train back!! 

3 sets | 10 DB underhand row

SUPERSET
3 sets | 10 DB pullover into 10 close grip curls

SUPERSET
3 sets | 12 bent over rear delt fly (palms forward) into 10 (each) alternating bicep curl/wide grip curl

2 sets | 30 sec Superman’s w/ pull down

- Remain bent over at about 45degrees
- With an underhand grip, pull your elbows back and bring the dumbbells towards your hips
- Avoid using your arms in this exercise, let your back do the work

Underhand Grip Dumbbell Row

SUPERSET

10 DB pullovers into 10 close grip bicep curls

- Start lying on a bench with only your upper back/shoulders across the bench
- Place your feet firmly on the floor and place your hips just slightly below the bench (Your head should be off the bench too)
- Grab the upper head of the dumbbell with both hands and hold it straight over your chest, with your arms extended but keeping a small bend on the shoulders
- Both palms should be pressing against the underside of one of the sides of the dumbbell
- While keeping your arms straight, lower the weight slowly in an arc behind your head
-  Make sure your core is engaged and you’re paying attention to your chest and back muscles
- Lower the dumbbell until the head you’re holding reaches around the same height as your head
- Bring the dumbbell back to the starting position keeping your arms extended and your midline engaged

Dumbbell Pullover

- Begin by holding a dumbbell vertically with both hands securely under the top part of the weight
- Curl the dumbbell up, engaging your biceps
- Lower the dumbbell with control

Dumbbell Close Grip Bicep Curls

SUPERSET

SUPERSET

12 DB bent over rear delt fly (palms forward) into 10 (each) alternating bicep curl/wide grip curl

- Standing with a dumbbell in each hand, hinge forward at the hips into a bent over position
- Keep a slight bend in the elbows
- Raise the dumbbells up until your arms are in line with your shoulders, engaging your rear delts
- Lower with control back to starting position

Dumbbell Bent Over Rear Delt Fly (palms forward)

- Start in a standing position with a dumbbell in each hand
- Hold the dumbbells with your palms facing forward (away from you)
- Curl the dumbbells up, one regular and one wide, engaging your biceps
- Lower the dumbbells with control and repeat on the opposite diagonal

Dumbbell Alt. Bicep Curl/Wide Curl

- Lying on the ground face down, arms extended overhead
- Raise your upper body and lower body of the floor, engaging your glutes
- Pause at the top
- Pull your arms down and back, engaging your lats 
- Extend your arms back to overhead before lowering back down to starting position

DB BACK WORKOUT

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