🏋️ Dumbbell Alternating Bent Over Rows ↕️

Dumbbell Alternating Bent-Over Rows with correct form for maximum back and bicep engagement, while minimizing risk of injury.

#dumbbell #dumbbellworkouts #backworkouts #bentoverrow #back #biceps #core #engagement #technique #form #riskofinjury #onlinecoach #onlinepersonaltraining

Today's #Workout - Strength training upper body week 4 - day 1

Warm up:
- 1 km walk
- 2 rounds
- 10 deadbug with DB press (8 kg)
- 2 Turkish get ups e/s (8 kg)
- 2 rounds
- 8 m banded lateral walk e/s
- 10 90/90 hip shift to kneeling, e/s

Bench press #BenchPress
- 7x 4 increasing weight: 20 - 22 - 24 - 26 - 28 - 30 - 32 kg
- rest as needed

Push ups #PushUps 3 rounds
- 15 elevated push ups (70 cm)
- rest as needed

Bent over DB row #BentOverRow 3 rounds
- 10 bent over DB rows (10 kg)
- rest as needed

Core: 4 min shoulder opener on foam roller

Cool down
- Lacrosse glutes, pecs
- Banded lat stretch
- 1 km walk

#Wod #WorkoutOfTheDay #Fitness #GymLife #StrengthTraining #Fitodon

Today's #Workout - Strength training upper body week 1 - day 1

Warm up:
- 1 km walk
- 2 rounds
- 10 deadbugs with press (6 kg)
- 2 Turkish get ups e/s (6 kg)
- 2 rounds
- 8 m banded lateral walk e/s
- 10 90/90 with hip thrust e/s

Bench Press test: +- 15 mins to get a 1 RM #BenchPress
- 8 x 15 kg
- 6 x 20 kg
- 5 x 25 kg
- 3 x 27 kg
- 2 x 29 kg
- 1 x 30 kg
- 1 x 32 kg
- 0 x (= failed) 34 kg
- 1 x 33 kg (PR!)

Push ups: 3 rounds #PushUps
- 10 elevated push-ups (62,5 cm)
- Rest as needed

Bent over barbell row: 4 rounds #BentOverRow
- 8 rows (30 kg)
- rest as needed

Core: 3 rounds
- 10 windmills e/s ( 8 kg KB)
- Rest as needed

Ankle rehab: 2 rounds
- 25 tibialis anterior flexion e/s(4 kg KB)

Cool down
- 30" dead hang
- 2' open book stretch e/s

#Wod #WorkoutOfTheDay #Fitness #GymLife #StrengthTraining #Fitodon

Today's #Workout - Strength training lower body week 8 - day 2

Warm up:
- 1 km walk
- 6 min erg bike
- 3 rounds
- 8 m banded lateral walk e/s
- 2 single leg broad jump e/s
- 10 straight leg wall dead bugs

Plyometrics: 8 rounds
- 1 single leg broad jump e/s
- 1 box jump

Arm pump: 7 rounds going up in weight (start light, end moderate)
- 5 barbell strict press (15 kg - 17 kg - 18 kg - 20 kg - 21 kg - 22 kg - 23 kg)
- 5 barbell bent over rows (15 kg - 18 kg - 20 kg - 22 kg - 25 kg - 28 kg - 30 kg)
- 2 min rest

Cool down
- 1 min pec smash e/s
- 1 min tricep smash e/s
- 1 min lat smash e/s
- 1 km walk (in the sleet)

#Wod #WorkoutOfTheDay #Fitness #GymLife #StrengthTraining #Fitodon #SingleLegBroadJump #BoxJump #StrictPress #BentOverRow

📌 Tips on Performing the Smith Machine Bent Over Rows 📌

The Smith machine bent-over row is a great exercise for targeting the back muscles, particularly the latissimus dorsi, rhomboids, and trapezius.

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📌 Set Up the Machine Correctly:

📌 Use an Appropriate Stance:

📌 Maintain a Neutral Spine:

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#smithmachine #bentoverrow #lats #traps #rhombids #traps #stance #form #sets #reps #rest #weightlifting #strengthtraining #onlinecoach #onlinepersonaltrainer

Benefits of Dumbbell Bent Over Rear Delt Rows ✅

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💪 The dumbbell bent-over rear delt fly is an excellent exercise for targeting the rear deltoids, which are often overlooked in many shoulder routines.

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#dumbbell #dumbellworkout #bentoverrow #delt #deltflys #workout #exercise #posture #shoulder #shoulderworkout #stability #onlinecoach #onlinepersonaltraining

Tips for EZ Bar Bent Over Rows ✅

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#ezbar #bentoverrow #back #backworkout #workout #exercise #properstance #grip #elbowposition #onlinecoach #onlinepersonaltraining

🏋️ HOW TO - Smith Machine Bent Over Rows 🏋️

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✅ Performing bent over rows on a Smith machine can be a great way to target your back muscles with added stability.

1️⃣ Use a pronated (overhand) grip, with your
hands slightly wider than
shoulder-width apart.

2️⃣ Bend your knees slightly and hinge at the hips,
keeping your back straight
and your chest up.

3️⃣ Keep your elbows close to your body as you pull
the bar towards your
lower chest or upper abdomen.

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#smithmachine #bentoverrow #back

💪 How to do Dumbbell Bent Over Rows 💪

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#dumbbell #workout #exercise #dumbbellworkout #bentoverrow #backworkout #backday #trythis #howto #onlinecoach #onlinefitnesscoach