Name: Playbook - Ashley Ta - Dumbbell only- back
Uploaded: 2024-03-11T12:47:04.619Z
Duration: 30 min
Description: Dumbbell only- back

Home workout for the win 💪🏾💥💥

With slightly bent knees and a flat back, grab a dumbbell (with your palm facing down). Line the dumbbell with your forward foot and staying in that line, row the dumbbell up towards your armpit. Slow and controlled. 10 reps on each arm.

DB front grip row

-Maintain an arch in the lower back
-Keep shoulders and hips square
-Pull slowly with control, alternating the dumbbell to opposite arms.

DB gorilla row

- Laying on a flat bench,
- Keep a slight bend at the elbow as you lower dumbbell back behind your head
- Focus on engaging your lats as you pull the dumbbell forward and up

Dumbbell pullover

Holding two dumbbells with your palms facing up, bend at your hips so you have a flat back. Have a slight bend in your knees and row the dumbbells up to your armpits and then push them back out to the start point.

Dumbbell reverse grip row

*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 rear delt fly

Using a bench/box 
- Get into a high plank position 
- Engaging your core
- Alternate raising your knees to your elbows

High plank knee ups

Dumbbell only- back

Chest & triceps

Was great to follow a good plan 
Perhaps a beginner, intermediate, advanced options would be cool

Caitlin

Chest and triceps

Back + biceps

Shoulders: dumbbells only

Always love this workout on shoulder day!

Laura

Lexi Cummings

Shoulders

Chest

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

Community

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