Tag Archives: rows

5 Dumbbell Exercises to Shape Your Back

By: Geoff Rubin, Fitness Propelled, CPT/CIFT/TRX II

The use of #dumbbells is a fantastic way to train one’s body. Dumbbells provide us with an ease of use, open options on ranges of motion and a thorough workout. Dumbbell training puts us in positions to use our whole body and not become reliant on machines or circuit training. Using dumbbells engage the exerciser to connect with each exercise and focus on form, positioning and the development of strength. In this blog post, I share 5 dumbbell exercises that are sure to shape your “back”.

Complete 3 sets with 15 repetitions of the 5 exercises listed below with 1:00 minute rest periods between sets.

1) Bent Over Row

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  1. With a dumbbell in each hand (palms facing your torso), bend your knees slightly and bring your torso forward by bending at the waist; as you bend make sure to keep your back straight until it is almost parallel to the floor.  The weights should hang directly in front of you as your arms hang perpendicular to the floor and your torso.
  2. While keeping the torso stationary, lift the dumbbells to your side, keeping the elbows close to the body. At the top contracted position, squeeze the back muscles and hold for a second.
  3. Slowly lower the weight again to the starting position. Repeat.

2) Bent Over Rear Fly’s

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Bent Over  Rear Fly’s

  1. While keeping your back straight and maintaining the natural arch of your back, lean forward. Let the arms hang in front of you perpendicular to the ground. The palms of your hands should be facing each other and your torso should be parallel to the floor.
  2. Keeping your torso forward and stationary, and the arms straight with a slight bend at the elbows, lift the dumbbells straight to the side until both arms are parallel to the floor.
  3. After a one second contraction at the top, slowly lower the dumbbells back to the starting position. Repeat.

3) Renegade Rows

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  1. Place two dumbbells on the floor about shoulder width apart. Position yourself on your toes and your hands as though you were doing a pushup, with the body straight and extended. Use the handles of the dumbbells to support your upper body. You may need to position your feet wide for support.
  2. Push one dumbbell into the floor and row the other dumbbell, retracting the shoulder blade of the working side as you flex the elbow, pulling it to your side.
  3. Then lower the dumbbell to the floor and begin the dumbbell row in the opposite hand. Repeat.

4) Bent Over Row w/ Palm’s Up

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  1. With a dumbbell in each hand (palms facing away from your torso), bend your knees slightly and bring your torso forward by bending at the waist; as you bend make sure to keep your back straight until it is almost parallel to the floor.  The weights should hang directly in front of you as your arms hang perpendicular to the floor and your torso.
  2. While keeping the torso stationary, lift the dumbbells to your with palms facing away, keeping the elbows close to the body. At the top contracted position, squeeze the back muscles and hold for a second.
  3. Slowly lower the weight again to the starting position. Repeat.

5) Lateral Raises

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  1. With your dumbbells stand with a straight torso and the dumbbells by your side at arms length with the palms of the hand facing you.
  2. While maintaining the torso in a stationary position lift the dumbbells to your side with a slight bend on the elbow and the hands slightly tilted forward. Continue to go up until your arms are parallel to the floor.
  3. Lower the dumbbells back down slowly to the starting position. Repeat

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Sources:

– Bodybuilding.com

6 “Back” Defining Exercises

back By: Geoff Rubin, Fitness Propelled, CPT/CIFT/TRX II

When looking from behind and we see the structured anatomy of a well-defined back, we cannot help but want to see that individual’s front side holds in store. In order to acquire such features it takes a fitness artist’s touch to cultivate such a sculpted look.

Let’s take a look at the anatomy the #FitnessArtist must sculpt.

  • The lats and trapezius (aka traps) span the largest area, running from the base of the neck all the way down to the hips. They make up the bulk of the back’s muscle mass and generate the most force. The traps are not just the humps on top of your shoulders, they also dominate the inner part of the upper back.
  • The rhomboids, infraspinatus, and teres are smaller muscles that run diagonally across the width of the upper back. Aesthetically, they add definition and distinct cuts behind the scapula (your shoulder blades). They are typically targeted while working the lats and traps (via rows, pull-ups, etc.).
  • The erector spinae runs vertically in columns along the vertebrae and makes up most of the muscle in the lower back. It is a critical element in all-around core strength.

Exercises: (3 sets for 15 repetitions), progression set add weight, reduce rep #.

1) Pull-ups w/ weighted plates

Pull-ups w. weighted platesPrimary Muscles: Lats, posterior deltoids, rhomboids, infraspinatus, elevator scapulae, etc.

  1. Secure weight belt around hips and add desired weight.
  2. Step up and grasp bar with overhand wide grip.
  3. Pull body up until chin is above bar. Lower body until arms and shoulders are fully extended. Repeat.

2) Core ball prone extensions w/ weight plate

Core ball prone extensions w. weight platePrimary Muscles: Erector spinae, iliocostalis, longissimus, spinalis

  1. Prop yourself up on a core ball holding a weight plate with arms crossed to secure the plate.
  2. Without arching your back, slowly bend your torso forward until it forms a 45º angle with your legs.
  3. Squeeze your lower back and raise your body back up to starting position. Repeat.

3) Lat pull downs (narrow, wide, palms facing grips)

Lat pull downsPrimary Muscles: Lats, trapezius, posterior deltoids, middle back, erector spinae

  1. Find a lat pull down machine with interchangeable clips. Place two hand grips on it.
  2. With palms facing one another, lean back 70 degrees and pull down sliding your hands alongside your rib cage, then out wide to 90 degree hinges, then palms facing you narrow pulls. Repeat.

4) Single arm cable rows

Single arm rowsPrimary Muscles: Upper back, trapezius, latissimus dorsi, erector spinae, etc.

  1. Sit on a secured bench and grasp cable stirrup with one hand. Straighten lower back and position knees with slight bend.
  2. Pull cable attachment to side of torso, slightly twisting through waist. Pull shoulder back and push chest forward during contraction. Return until arm is extended and shoulder is stretched forward. Repeat.
  3. Continue with opposite arm.

5) Weight plate lifts

Weight plate liftsPrimary Muscles: Posterior deltoids, upper back

  1. Choose a weight plate and stand with your feet around shoulder width apart.
  2. Hold the weight plate with your palms facing one another at the 3 and 9 o’clock positions. Let the weight plate rest on your thighs. Straighten your back, tense your mid section and pull your shoulders back, taking the weight off your thighs and holding it about 5 inches from your body. This is the starting position.
  3. Keeping a slight bend in your elbows, raise the plate up until your arms are parallel to the floor.
  4. Pause, and then slowly lower the plate back to the starting position. Repeat.

6) Bosu ball loaded push-ups

Bosu ball loaded push-upsPrimary Muscles: Pectoralis major

  1. Lie prone on floor with hands slightly wider than shoulder width placed on the dynamic side of a bosu balance trainer.
  2. Raise body up off floor by extending arms with body straight.
  3. Keeping body straight, lower body to the bosu ball by bending arms to 90 degrees and then hold your weight for 15 seconds. Repeat.

Be sure to connect with us!

Sources:

http://www.muscleandstrength.com/

– GoogleImages