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Archive for the ‘BACK’ Category

Dumbbell Deadlift:

THIS WORKOUT WILL REACH THOSE LOWER BACK MUSCLES

1-Stand with your feet about shoulder width apart grab a dumbbell in each hand palms facing each other. Slowly lower the weight while keeping your head up and back straight and rigid.

2- Keep your back flat and your head up try not to round your back when doing this workout you should feel a stretch in your hamstrings when you go down.

3-Lift the dumbbells keeping them in front of your shins. They should slightly glide across your shins when pulling them back up to the upright position. Do not forget to breathe very important exhale on the way up.

NFM

Dumbbell Rows:


EXCELLENT BASIC WORKOUT TO STRENGTHEN AND SHAPE THE BACK MUSCLE

1-Bend over at a 45 degree angle with your knee slightly bent. Grab a dumbbell in each hand palms faced to each other.

2-Bend the elbows and pull the weights up until the elbows are level with the back in a rowing motion. Keep your back straight head up and squeeze your back with every repetition.

3-When doing this workout stretch your back on the way down inhaling and exhaling when you pull up. Keep a strict form.

NFM

Reverse Grip Bent-Over Row:

THIS WORKOUT WILL TARGET A DIFFERENT ANGLE OF THE BACK THEN THE CLASSIC BENT OVER ROWS

1-To begin your feet should be shoulder width apart bend over to pick up one dumbbell in each hand palms out. Make sure you are bent over back straight, shoulders back with your head up.

2- Keep the dumbbells at your side and pull them up squeezing the back while exhaling. Keep your back from rounding for proper form. Form in this workout is very important to hit the back muscles properly.

3-Finally exhale and bring the dumbbells down keeping a very strict form. Do not bend down all the way and keep your back straight throughout.

NFM

Bent Over Row:


THIS IS A GREAT MUSCLE BUILDER FOR YOUR UPPER BACK

1-To begin your feet should be shoulder width apart bend over to pick up one dumbbell in each hand palms in. Make sure you are bent over back straight, shoulders back with your head up.

2- Keep the dumbbells at your side and pull them up squeezing the back while exhaling. Keep your back from rounding for proper form. Form in this workout is very important to hit the back muscles properly.

3-Finally exhale and bring the dumbbells down keeping a very strict form. Do not bend down all the way and keep your back straight throughout.

NFM

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