Name: Playbook - Tia Blackley - Back DB 🔥
Uploaded: 2023-08-21T23:16:00.586Z
Duration: 50 min
Description: Back DB 🔥

Warm up sets, keep the weights light! We are just warming the shoulders and body up! Don’t push it, just work on mind muscle connection. 👏

- Sit hinged forward
- 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

- Hold dumbbell in each hand
- Hinge forward at the waist to 45 degrees, slight bend in knees
- Row the dumbbells to your sides
- Lower to starting position

Increase the dumbbell weight each set, or keep reps high if not increasing weight

Unsupported dumbbell row

-  From a seated position with a neutral spine and chest towards the floor
- With a dumbbell in each hand flex shoulders in a Y motion

Seated bent over dumbbell Y raises

Flys + Rows + Y Raises

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

Single arm dumbbell row

- lie across the bench with your head and upper shoulders supported on the bench
- hold the end of the dumbbel overhead
- externally rotate your shoulders, lower the weight behind your head, keeping shoulders externally rotated
- pull with your lats and bring the dumbbell back up overhead

Dumbbell lat pullover

Rows and Pullovers

- hinge forward
- hold dumbbells together under body
- row towards your chest, squeeze your elbows in towards your body
- keep dumbbells together and lower back down

Dumbbell close grip row

- Keeping your arms straight, roll your shoulder back 
- Shrug your shoulders up towards your ears 
- Pause for full contraction

Back DB 🔥

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