Name: Playbook - Ashley Ta - Dumbbell only: Back day
Uploaded: 2023-01-01T12:53:39.365Z
Duration: 45 min
Description: Dumbbell only: Back day

Lexi Cummings

You will need to designate a “light” set of dumbbells, a “medium” set of dumbbells and a “heavy” set for this workout. You will also need a flat bench/box.

- Using your “light” to “medium” dumbbells
- Stand with feel shoulder width apart and slightly hinge forward at the waist
- Flex & draw your shoulders out into a Y 
- Pause at the top of the motion engaging your rear delts
- Lower with a slow controlled motion

Dumbbell rear delt fly

- Using your “medium” to “heavy” dumbbells 
- Hinge at the hips to lean forward
- Your knees should be slightly bent
- Pull the dumbbells up keeping your elbows close to your body
- Engage your lats as you pull up 
- Come down in a controlled motion

Dumbbell bent over row (double)

- Using your “medium” to “heavy” dumbbells
- Stand with feet shoulder width apart, hinge forward at the hips slightly 
- With your palms facing upward, draw your arms up, focusing on keeping your elbows tucked in by your side and engaging your lats.
- Also try and keep a tight core

Dumbbell underhand row

- Using your “heavy” dumbbells
- Support yourself using your opposite arm
-Row dumbbell to your hip while retracting your shoulder back
- When you return to the start position, focus on extending your shoulder and really stretching that muscle before rowing back up
- This should be slow and controlled, don’t rush and focus on your lats

Dumbbell single arm row

- Using your “medium” dumbbell, position your shoulders on a flat bench/box 
- Keeping your feet firmly planted and glutes raised, focus on keeping your glutes from dropping down, and keeping your core engaged
- Starting with the single dumbbell up over your head, slowly lower it back behind your head, arms straight.

Dumbbell lat pullover

Starting in a high plank position, slowly lower yourself to your elbows, one arm at a time. Then raise back up to your hands. You can alternate arms (as in which arm dies down first and comes back up first).

- Things to focus on, don’t rock your hips too much. A little rocking will/might occur, but really try and focus on keeping your body straight, your core engaged and BREATHE.

- If you need a modified version, that’s fine! Watch the video a little longer to see how to modify!

Plank up/downs

Dumbbell only: Back day

Back workout

Shoulders

Chest

Home workout for the win 💪🏾💥💥

Dumbbell only- back

Paige

Great workout!  My triceps already feel it and I know my chest definitely will tomorrow.

Danielle

Chest & triceps: gym

Cable only: back day

Great workouts! I was able to do them in my office!

Marian

I feel absolutely amazing after doing this dumbbells only: chest and shoulders workout

Dumbbell only: Back day

Community

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