Name: Playbook - Nikki Font - Dumbbell only Back & Bis
Uploaded: 2024-01-09T06:11:00.277Z
Duration: 50 min
Description: Dumbbell only Back & Bis

- Support yourself using your opposite arm
- Row dumbbell to your hip while retracting your shoulder back

Single arm dumbbell row

Superset - perform both exercises back to back with no rest between to complete 1 set

- bent forward at 90°
- slightly bend your elbows & bring your arms out to the side
- Pause at the top of the motion engaging your rear delts
- Lower with a slow controlled motion

Incline rear delt fly

- Begin with a dumbbell in both hands and elbows close to your body
- Curl the dumbbells wide, out and up toward your shoulders
- Slowly lower down until arms are extended

Dumbbell wide bicep curls

SS - rear delt flys to wide curls

- Lying face down on the ground, arms and legs extended
- Raise both your arms and your legs 
- Engaging your glutes as you lift
- Pause at the top
- Lower back to starting position

Supermans

- keep one arm flexed at 90° with dumbbell in hand
- Hold the dumbbells with your palms facing away from you
- Curl the dumbbell up engaging your bicep 
- Lower with a controlled motion
- Repeat on the opposite side once you’ve completed your first side

Alternating dumbbell curls

SS - supermans to curls

Walk 10,000 steps today! 

Outside or treadmill. You can also complete the 10k step challenge as well!

10k Steps

Dumbbell only Back & Bis

Legs (Posterior Chain Focus)

Chest & Triceps

Back & Bis

Tatiana

Legs (Quad Focus)

A great shoulder & an workout that I finished in just over 30 minutes! Perfect for what I needed today!

Dumbbell only Back & Bis

More workouts from Nikki Font