Back Focused Full Body Dumbbell Workout

Back focused full-body dumbbell workout

Today we are going to do a back focused full-body dumbbell workout. Because it is back focused we are going to start with bent-over dumbbell rows. Often times I go with a neutral grip, but today we are going to go with a supinated or reverse grip for a couple of reasons. It recruits our biceps more and when you turn your hand from a neutral grip to a supinated grip it naturally tucks your elbow tight to your side which more optimally targets the lats.

Now if you're training at home with dumbbells you probably don’t have the heaviest weight to work with so you want to make sure you are doing a full range of motion. When you go down into the bottom position allow your shoulders to drop a bit, then pull your shoulder blades back and together as you raise the weight. This activates your middle and lower traps once you are in the fully contracted top position hold it for a second before lowering it back down.

If you are interested in losing body fat and adding muscle, please email me at 1shark1bite@gmail.com for information on my personal training services.

Check your testosterone levels from home. Just click this link http://trylgc.com/laurence and receive 20% off with code: LAURENCE20 I receive commissions on referrals to LetsGetChecked. I only recommend services I know and trust.

My Affiliate link to Lebert for their Equalizer bars and more; https://lebertfitness.com/?ref=FitAnd50 and use the discount code FITAND50 you will receive 20% off your purchase

Facebook; https://www.facebook.com/Fit-and-50-5...

My Amazon page link; https://www.amazon.com/shop/fitand50

I’ll leave a card at the end of the video with all of the sets and reps for this workout.

Now we are going to do an incline prone row. We want our elbow up and away from our body for this one. When we do this it takes the emphasis off the lats and targets the upper back including rear delts, middle and lower traps.

You will be using a lighter weight than you used for the bent-over rows and you’ll know the weight is too heavy if you can’t squeeze your shoulder blades together at the top of the movement.

We aren’t done with the exercises for the back yet, but this is a full-body workout so we are now going to work our legs with step-ups. This exercise can be made easier or harder depending on how high of a step you chose. The higher the step the harder the exercise becomes and the more the glutes and hamstrings become involved.

We tend to think in order to make an exercise more challenging we need to add weight. That isn’t always the case, a way we can make this exercise harder is to keep our toes up, on the nonworking side, this takes away our ability to push up off the floor with our toes.

For most of the exercises, I was able to keep my rest time down to 30 seconds, which provides us with some cumulative fatigue making it easier to hit failure on the last set, but for the step-ups, I recommend taking a minute rest in between each leg.

To work our chest we’ll do an alternating dumbbell press. To get the most out of this exercise it’s important to keep tension on the bottom dumbbell not allowing it to rest in the stretched position. When putting this workout together I was thinking of designing it for guys who had a range of dumbbells up to about 50 lbs.

Lying lateral raises provides more consistent tension throughout the range of motion while working our side delts. When I do this exercise I like to keep the dumbbell just slightly in front of my body as I feel it more in my delts. Alternate from one side of the body to the other without any rest until you have hit both sides for three sets.

Dumbbell shrugs are an exercise that can be done with a lot of weight. So, for our home workouts in order to up the intensity, we should do a pause at the top of each rep. How long you hold this pause will depend on how heavy of a weight you have. It could be anywhere from 2 to 5 seconds. Something to watch for when we do our shrugs is to not let our shoulders roll forward when we do the movement. This takes the emphasis off the traps increasing the risk of injury.

We worked our arms a bit with the prone grip rows and now we are going to finish them off with concentration curls. I’m supinating these with an offset grip to work the short head of the bicep more. Developing this head makes our arm look wider when viewed from the front.

The dumbbell French press has an advantage in that we can change our hand positioning from a neutral grip to a semi-prone grip. I find using different hand positions keeps my elbows from getting sore when doing this exercise.

This workout is a little over an hour-long to make it a bit shorter you could reduce the number of sets by one on the non-pull exercises. And finish this workout off with the dumbbell ab exercise of your choice.

Watch this video next to see some dumbbell ab exercises you could use to finish this workout. So you can keep working out while having fun