Name: Playbook - Maria Teixeira - All Back | dumbbell
Uploaded: 2024-05-01T22:25:06.833Z
Duration: 35 min
Description: All Back | dumbbell

Intensity: 🔥🔥🔥
Equipment: dumbbells

*can be done without weight

F O R M
• shoulders back, abs engaged, neutral spine, and palms up
• drive your arms straight up and squeeze your back at the top
• bring down slowly keeping your elbows locked in place

❌ don't let your elbows bend
❌ don't do half reps

✨ focus on isolating your back
✨ go through the full range of motion,
squeezing when your arms are up

Extensions IR - palms up (DB)

*can be done without weight

F O R M
• shoulders back, abs engaged, neutral spine, and palms down
• drive your arms straight up and squeeze your back at the top
• bring down slowly keeping your elbows locked in place

❌ don't let your elbows bend
❌ don't do half reps

✨ focus on isolating your back
✨ go through the full range of motion,
squeezing when your arms are up

Extensions ER - palms down (DB)

*can be done without weight

F O R M
• shoulders back, abs engaged, neutral spine, and palms down
• extend your arms straight out to form T with your body
• drive your arms straight up and squeeze your back at the top
• bring down slowly keeping your elbows locked in place

❌ don't let your elbows bend
❌ don't do half reps

✨ focus on isolating your back
✨ go through the full range of motion,
squeezing when your arms are up

Lying T Raises (DB)

Back Triple Set

F O R M
• spine neutral, shoulders back, engaged abs
• bar or weights are right around or below knees
• drive elbows back toward hips
• squeeze back at the top of the row and release with control when using dumbbells

❌ don't let the weight swing away from your body/knees
❌ don't jerk the weight up

✨ focus on using your back to lift the weight with control

Bent Over Row (DB)

F O R M
• abs engaged and shoulders back
• feet planted for stability
• begin with the weights directly in front and arms straight
• as you raise, slightly bend your elbows to protect your joints.

❌ don't straighten your arms

✨ think about squeezing your elbows together as you lift the weights up
✨ lower slowly with control to protect
your shoulders
✨ think about using your chest

Standing Delt Fly (DB)

Complete reps on both sides

Advanced: dumbbells
Beginner: dumbbells or resistance band

Form:
• spine neutral, shoulders back, engaged abs
• dumbbell or resistance band are right around or below knees
• drive elbow back towards the hip
• squeeze back at the top of the row and release with control

❌ don't let the weight swing away from your body/knees
❌ don't jerk the weight up

✨ do focus on using your back to lift the weight with control

Single Arm Row

F O R M
• lay on the floor facing down
• arms begin straight above your head
• keep your spine neutral and low back down
• tuck your chin
• begin by engaging your core
• bring your chest and legs off the ground squeezing your core

❌ don’t bounce or jerk yourself up
❌ don’t round your shoulders forward 

✨ return back down slowly keeping your core engaged the entire time
✨ move slowly using your core to control the movement
✨ breathe through the movements (exhale as you tuck, inhale as you extend)

Superman (DB)

All Back | dumbbell

Carmen Mohammed

Back + Shoulders

My upper body is stronger than I give it credit for lol 😱

Syndessa

Back

Perfect way to end the night, or start the day!

Spring

Upper Body - arms + chest

Ana 

thank you for a workout that really targets that stubborn arm fat

Maria

Strong Arms at Home

Amazing! Love the band alternative for travel!

Miriam Gabriela

Aylin

Upper Body

Upper Body & Core

LOVE a good back workout and awesome with the Hera band!

Kait

Back Attack

IsisDupuy

Lean Arms

Whew that was tough lol I don’t know how I completed the 4th round of the second circuit 💪🏽👏🏽

All Back | dumbbell

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