Back Day! Becoming one of my favorite workout muscles / body parts. I think because, as it has been pointed out to me, there are so many different muscles in the back that it becomes an interesting workout day – so many exercises, so many different moves, so many different ways to extend contract and work on the muscles of the back.
Today Teresa taught me a new one! And I thought it only appropriate to share something so simple yet so effective (as I sit here and write from my bed, having been over 12 hours since workout, the part of my back this worked, I already feel tightening slightly).
She taught me how to perform a dumbbell pullover, yet a little different than maybe what you have seen on the internet. One of the things I am learning is how to adapt to the machines. Because many machines do not ‘move’ naturally with your body if you are a woman (because we are smaller and our body shape is different than that of a mans) you have to change and use the machines in different ways or you have to opt for dumbbells or other free weight solutions. This is one of those areas. There is not quite another exercise that seems to work perfectly as well as this did.
Type of Exercise : Strength
Muscles Worked : Back, Shoulders, Triceps
Level : Intermediate (if you plan to attempt this for the first time, I recommend a spotter)
The How-To of the Workout
- Lying back on a bench, hold the inner bar of a dumbbell with both hands, arms fully extended and triceps locked.
- Bend your elbows to lower the dumbbell behind your head, then roll your shoulders back so your elbows are beside your head. Pause, then return to the start position by contracting the triceps and lats.
Note : You will see how on the featured photo, we actually do not lay down on the entire bench. Instead Teresa has me crouch and arch my back slightly against a bench. This is to put further emphasis on the lats and upper areas of the back. It was a really great variation and I found I quickly got tired. I can definitely say it worked that area of my back in ways I normally otherwise would not have.
Ciao! See you tomorrow! … only a few hours until morning workout! I will leave you with my other favorite exercise.. because I’m excited to see all the quick progress! Here’s My Lat Pulldown
Jenn @ DYB
(Co-Founder Do You Bake & Founder of CRAVE IT)
PS : Don’t forget to check out CRAVE IT newly launched Instagram feed too!
Remember! Before starting any workout routine, any new movement or exercise consult with your physician and a certified personal trainer to prevent any strain or or injury
