Next you should work on you back thickness buy doing 3 to 5 sets of
dumbbell bent over rowing.
Not exact matches
When planning your back routine, focus on tried - and - true back - builders such as wide - grip pull - ups, overhand barbell
rows,
bent -
over two - arm
dumbbell rows and wide - grip lat pull - downs.
Examples of mid-range movements are: leg press,
bent -
over barbell
rows,
dumbbell bench press,
dumbbell overhead press, barbell biceps curls, dips and pull - ups.
As one - arm
dumbbell rows are performed in a
bent -
over position, you have one leg and one hand on a bench, creating stability and balance which allows you to freely focus on achieving the best contraction possible.
A1 Bench Press * — 3 x 8 (with 75 % of your 1 rep max) A2 Barbell
Rows * — 3 x 8 B1 incline
dumbbell press — 3 x 8 B2 T - bar row or a chest supported row - 3 x 8 C1 Dumbbell fly — 3 x 10 - 12 C2 Seated bent over lateral raise — 3 X
dumbbell press — 3 x 8 B2 T - bar
row or a chest supported
row - 3 x 8 C1
Dumbbell fly — 3 x 10 - 12 C2 Seated bent over lateral raise — 3 X
Dumbbell fly — 3 x 10 - 12 C2 Seated
bent over lateral raise — 3 X 10 - 12
The exercises which are most suitable for partial reps include the bench press, squats, deadlifts, barbell and
dumbbell curls, barbell shoulder press, dips, close grip bench, pushdowns and
bent -
over rows.
When performed correctly, the
bent over dumbbell row is one of the most versatile compound exercises for your back.
When you start performing single - leg
bent -
over dumbbell rows, you should be able to handle at least 60 % of the weight you usually use for regular
bent -
over rows.
I can't yet do a pull up so I work with
bent over dumbbell rows and dips regularly.
If you do not have a bench than you can do a
bent over row by placing your free hand on the
dumbbell rack or just
bend over so you are
rowing against gravity.
Seated cable
rows,
bent over barbell
rows, inverted
rows, one arm
dumbbell rows, incline
dumbbell rows, T - bar
rows and even certain machine
rows are all great options.
These types of exercises include the bench press (flat, incline and decline), squats (and other squat variations), deadlifts (and other deadlift variations),
rows (
bent over barbell /
dumbbell rows, t - bar
rows, seated chest supported
rows, etc.), pull - ups, dips, and overhead presses.
For example, Pillar # 3 can be made more functional with a standing alternating band pull, or we can provide a hypertrophy emphasis with a
bent -
over dumbbell row or
dumbbell curl.
Bench press then Lat pull down
Dumbbell flyes then seated cable row Incline dumbbell press then bent over row Bicep curls then tricep push down Squats then milita
Dumbbell flyes then seated cable
row Incline
dumbbell press then bent over row Bicep curls then tricep push down Squats then milita
dumbbell press then
bent over row Bicep curls then tricep push down Squats then military press
Exercises that build these muscles include rear deltoid raises, seated cable
rows, wide - grip lat pulls, pull - ups,
bent -
over rows, and one - arm
dumbbell rows.
Warm up routine includes: 2 × 12 - 15 clean and press (60 - second rest) 1 × 10 jump squat / box jump (30 - second rest) 1 × 10 plyo (hand clap) push - up (30 - second rest) 1 × 12
bent -
over barbell or
dumbbell row (60 - second rest)
I usually recommend
bent over barbell
rows, but
bent over dumbbell rows are an acceptable choice as well.
As with the squat, deadlift, and reverse
bent over row, the core is activated during the military press; and barbells or
dumbbells can be used, with a barbell preferable, as unilateral movements can sometimes lead to muscle and strength imbalances.
FIRST incline press using thick bar 1 x 8 - 10 incline
dumbbell flye 1 x 15 - 20 incline press using thick bar 1 x 8 - 10
dumbbell bench press 1 x 8 - 10 flat bench
dumbbell flye 1 x 15 - 20
dumbbell bench press 1 x 8 - 10 front pulldown or chin 1 x 8 - 10 stiff - arm pulldown 1 x 15 - 20 front pulldown or chin 1 x 8 - 10 one
dumbbell pullover drop set of 3 x 8 close - grip bench press 1 x 8 - 10 pushdown with rope handle 1 x 15 - 20 close - grip bench press 1 x 8 - 10 seated overhead (one - arm) extension drop set 3 x 8 incline or hanging kneeups 1 x 8 - 10 ab - bench crunch 1 x 15 - 20 incline or hanging kneeups 1 x 8 - 10 SECOND [2]
dumbbell upright
row 1 x 8 - 10 standing forward - lean lateral raise 1 x 15 - 20 [2]
dumbbell upright
row 1 x 8 - 10
dumbbell (two - arm) press drop set 3 x 8 incline one - arm
dumbbell lateral 1 x 8
bent -
over dumbbell lateral drop set 3 x 8
dumbbell (two - arm)
row on high bench 1 x 8 - 10 seated
bent - arm
bent -
over dumbbell lateral 1 x 15 - 20
dumbbell (two - arm)
row on high bench 1 x 8 - 10 one - arm
dumbbell row 1 x 8 - 10 barbell shrug [wrist straps or hooks are fine] 1 x 15 - 20 standing
dumbbell curl w arm - blaster 1 x 8 - 10 spider curl with E-Z curl bar 1 x 15 - 20 cable curl with straight bar 1 x 8 - 10 incline (two - arm) curl drop set 3 x 8 incline (two - arm) hammer curl drop set 3 x 8 rotator cuff with ShoulderHorn and
dumbbells 1 x 8 - 10 hang from chinning bar'til failure THIRD front squat 1 x 6 - 8 leg extension 1 x 15 - 20 front squat 1 x 6 - 8 sissy squat 1 x 8 - 10 supine leg curl 1 x 15 - 20 leg press on angled leg press 1 x 8 - 10 stiff - legged deadlift 1 x 8 - 10 immediately followed by back extension 1 x 30 - 50 (no weight) 5 minute rest leg press calf raise 1 x 20 leg press calf raise 1 x 15 standing calf raise 1 x 12 - 15 seated calf raise 1 x 12 - 15 D.A.R.D raise 1 x 8 - 10 4 - way neck work with towel — 1 15 - second rep for each of the 4 ways TIPS for using this program in your weight lifting routines: