Talk with your feet. Play with your heart.
Dopo uno sport energico divertitevi !
Mirdamad GYM Club




باشگاه ورزشی میرداماد مفتخر است با نزدیک به بیست سال حضور فعال در عرصه های ورزشی و به پشتوانه سالها تجربه و با تلاش بی وقفه به ارائه خدمات به صورت کاملا " حرفه ای در رشته های بادی بیلدینگ، فیتنس و بادی کلاسیک بپردازد .
What are you waiting for?
تاریخ : 1392/12/16 18:57:12شماره : [ID] تعداد بازدید : 4044

حرکات عضلات پشت با دمبل
حرکات عضلات پشت با دمبل

Dumbbell Exercises for the Back

 
Dumbbell exercises for the back target the upper and lower lats as well as the lower back muscles.

Browse through the various dumbbell exercises for the back muscles below:
  • Wide Row
  • Kneeling One Arm Row
  • One Arm Row
  • Dead Lift
  • Stiff Legged Dead Lift
  • Bend to Opposite Foot
  • Twisting Bend to Opposite Foot
  • Back Fly
  • Bent Over Row3


Wide Row

Grab one dumbbell with each hand and flex your knees and hips to bring yourself to a squatting position.
  • Lift both dumbbells straight up without altering the angles at your knees and hips and lower them back after a short pause.
  • Breathe out when lifting the dumbbells and breathe in when returning to starting position.
Wide Row

Kneeling One Arm Row

Put your knee and hand on a bench and grab a dumbbell with your other hand.
  • Lift the dumbbell straight up without moving anything else than your arm and lower it back down after a short pause.
  • Breathe out when raising the dumbbell and in when returning to starting position.
Kneeling One Arm Row

One Arm Row

Position yourself bent forward in front of a bench while holding a dumbbell with one hand (arm extended).
Lift the dumbbell up until your upper arm is parallel to your body and lower it back after a short pause. Alternate hands when set is completed.
  • Try to keep your back straight throughout. Only the arm should move.
One Arm Row

Dead Lift

Stand up and grab a dumbbell with each of your hands.
  • Flex your knees and hips in order to lower the dumbbells straight down and raise yourself back up after a short pause.
  • Breathe in when lowering and breathe out when returning to starting position.
Dead Lift

Stiff Legged Dead Lift

Stand up and reach down in order to hold two dumbbells with both hands (knees slightly bent).
  • Raise your upper body until you are standing and lower it back after a short pause.
  • Try to keep your arms straight throughout by keeping the same small arch in your elbows.
Stiff Legged Dead Lift

Bend to Opposite Foot

Stand up, reach down and grab a dumbbell just above one of your feet with your opposite hand (knees slightly bent).
  • Lift the dumbbell up until you are standing up and lower it back after a short pause.
  • Keep a slight arch in your knees throughout.
Bend to Opposite Foot

Twisting Bend to Opposite Foot

Stand up, reach down and grab 2 dumbbells just above one of your feet with your hands (knees slightly bent).
  • Lift the dumbbells up until you are standing up and lower them back but to the other foot. Alternate sides.
  • Keep a slight arch in your knees throughout.
Twisting Bend to Opposite Foot


باشگاه ورزشی میرداماد
باشگاه میرداماد باشگاه میرداماد باشگاه میرداماد باشگاه میرداماد باشگاه میرداماد باشگاه میرداماد باشگاه میرداماد باشگاه میرداماد
 

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