It doesn’t hurt to have a spotter on hand to help you for the last couple reps.
Slow repetitions will tired you out faster than you may anticipate.
They hit everything all the major muscles of your back, your shoulders, biceps, and core.
The trick here is toget the form right, as most people perform dumbbell rows incorrectly.
Retract your right scapula (that’s your shoulder blade) to prevent your shoulder from rolling forward.
Perform six to 10 repetitions per side and complete two to three total sets.
Sit tall on a bench or chair, holding a dumbbell in each hand.
Pause at the top before slowly lowering the dumbbells for a count of three back to the starting position.
If this applies to you, try adumbbell skull crusherinstead.
Just start with a light weight so you don’tactuallycrush your skull.
For the bench dip,form is key.
Aim to lower yourself for a three-count, and raise yourself for a one-count.
Complete three sets doing as many repetitions as you’re able to with good form.
), check your form.
Also, avoid any rocking or swinging through your hips, torso, and back.
Start with five pound dumbbells, then make adjustments up or down, based on how you feel.
Stand with your feet hip-distance apart, knees slightly bent, a dumbbell in each hand.
Tighten your core and roll your shoulders back to check your posture.
Stop when your torso forms a roughly 45-degree angle.
This is the starting position.
Aim to perform two sets of eight to 10 repetitions.
Also, don’t overlook the importance of nutrition.
Focus on drinking lots of water, eating fresh produce, and consuming high-quality proteins and carbohydrates.
A well-fueled body supports the development of those strong and sexy muscles.
