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Dumbbell Full Body Workout Week Plan | Day 2

on September 14, 2021

 

Let's start dumbbell back training today

Day 2: Back Workout

Deadlift

 

deadlift

 

⚠️: Keep your back straight when you control your fall, and extend your hip joints backward. Careful friends will find that when the force reaches its peak, the dumbbell will have a certain angle of external rotation, the purpose is to more fully squeeze the back.

 

Read More:Deadlift Vs Squat

Dumbbell rowing

 

Dumbbell rowing

 

⚠️: The calf is perpendicular to the ground, the thigh is at an angle of about 70 degrees to the ground, and the torso forms an angle of 30 to 45 degrees with the ground. Ensure that the back is straight and the pelvis is in a neutral position relative to the torso. The arms do not need to be clamped deliberately when applying force. For your body, move backward and upward along the sides of your body at the most comfortable angle, and tighten your back.

One-arm rowing

 

One-arm rowing

 

⚠️: One-arm training can focus more on the contraction of one side. The supporting hand must be kept slightly bent, otherwise, the most sensational part of your whole body may be the supporting arm. Other details of the movement are the same as those of the arms.

Supine straight arm pull up

 

Supine straight arm pull up

 

⚠️: There is a lot of controversy about this action, but Lao Cong believes that it is still based on your first point of force. The force is applied to tighten the back. The force extends from both sides of the upper back to the entire back. When you control the fall, feel the entire back. Is elongated.

Today's training is over! IFAST will continue to update shoulder training for the next day!

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