Beginners Dumbbell
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Use the following exercises to help strengthen and develop your back muscles. Always warm-up and stretch prior to your workout, aiming to work within your own limits - always focus on working the muscle to be trained - maintain good technique! |
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DEADLIFT |
SHOULDER SQUEEZE |
1 ARM ROW |
BENT OVER UPRIGHT ROW |
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2 Sets of 12 - 10 lifts with 30 - 45 seconds rest between sets. |
2 Sets of 8 - 6 lifts - aim to hold for 1 - 2 seconds in final phase. |
2 Sets of 12 - 10 lifts each arm - lift weight up to shoulder |
2 Sets of 12 - 10 slow lifts. Aim to take elbows high. |
| Aim to work through all 4 exercises - ideally for 2 sets of 12 - 10 reps, however if you feel tired, simply perform 1 set of 10 - 12 reps. If you click on each image, it will give you a full exercise description. Remember there is nothing wrong with using a lighter weight in order to be able to achieve your desired reps. NEVER TRAIN SORE MUSCLE! |
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