Name: Playbook - Nina Marie - Back Power 💪
Uploaded: 2024-04-24T20:08:04.117Z
Duration: 55 min
Description: Back Power 💪

Standing tall with confidence is something we should all strive for! So why not get in a killer back workout to help you do just that ❤️💪

- Begin with dumbbell in each hand and feet hip width
- Lower dumbbells to the ground, press hips back while keeping a slightly bent knee
- Stand straight back up pressing hips forward

Dumbbell deadlifts

Dumbbell Landmine Row

- Begin as if performing a shoulder press
- press up overhead
- as you bring the dumbbells down, focus on squeezing your shoulder blades together as you bring the weight back to your shoulders and the elbows slightly behind you
- perform this bodyweight until you can feel it, then add the weight

Dumbbell Lat Pulldown

Row & Pull 1

- 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)

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

Single arm dumbbell row

- Begin tipped forward at the hips with a dumbbell in each hand
- With a slight bend in the elbows and arms extended below your chest
- Raise the dumbbells up until your arms are in line with you shoulders 
- Lowering with control back to starting position

Dumbbell bent over reverse flies

Row & Fly 2

- Begin with a dumbbell in both hands
- Curl dumbbells towards your shoulders 
- Slowly lower down until arms are extended

Back Power 💪

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