Lona Noras- fitness butt

Strong and shaped back is very important. it’s one of the most important part of our body. Exercising with dumbbells can help you a lot. Just set up your weights read this plan and improve your body.4

This plan is combining shoulders musqles and back musqles and it will bee for benefit both

Narrow-Grip Row

A. Start in a right leg lunge, torso hinged forward at about 45 degrees, holding dumbbells on either side of right knee.
B. Row dumbbells up to rib cage, squeezing shoulder blades together and keeping elbows in tight with palms facing in.

Do 20 to 25 reps.

Back Fly

Start position: Start in a right leg lunge, torso hinged forward at about 45 degrees, holding dumbbells on either side of right knee.
Movement: Raise arms out to sides until dumbbells reach shoulder height, palms facing down, squeezing shoulder blades together at the top.

Do 15 to 25 reps.

Row & Fly Combo

Start position: Start in a right leg lunge, torso hinged forward at about 45 degrees, holding dumbbells on either side of right knee.
Movement: Row dumbbells up to rib cage, elbows in tight with palms facing in. Return to start.

Do 10 to 16 reps.

Wide-Grip Row

Start position: Start in a right leg lunge, torso hinged forward at about 45 degrees, holding dumbbells on either side of right knee with palms facing down.
Movement: Row dumbells up to shoulders, keeping elbows wide.

Do 25 reps.

External Rotation

Start position: Stand with feet together, holding dumbbells in front with a 90-degree bend in elbows, forearms parallel to the floor.
Movement: Open arms out to sides, keeping elbows bent and tight to sides. Straighten arms, lifting dumbbells up to shoulder height, palms facing up.

Do 16 reps.

Triple Fly

Start position: Start in a right leg lunge, torso hinged forward at about 45 degrees, holding dumbbells on either side of right knee with palms facing down.
Movement: Raise dumbbells forward to shoulder height, biceps next to ears and palms facing down.

Do 16 reps.

Rounded-Arm Back Fly

Start position: Start in a right leg lunge, torso hinged forward at about 45 degrees, holding dumbbells over right knee. Arms are slightly rounded, palms facing up.
Movement: Raise dumbbells out to sides, pulling elbows toward each other behind back.

Do 16 to 20 reps.

SOURCEhttp://www.fitnessmagazine.com
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Founder of FitLikeBee.com and fitness trainner for 5 years from the Central Europe. My icon is Arnold Schwarzeneger and my philosophy is: It's competition, between yesterday and tomorow. Focus and be the greatest hardworker in the room!

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