Mäßiges Training

Pull Workout

Mäßig Duration 28 minutes

Zielbereiche: Upper Body

Ausrüstung: Exercise Mat, Dumbbells, Cable Pulley Machine

Hinzugefügt von Angel Ehrlich

Tags

Vollständige Fitnessstudio Trainings Oberkörper Trainings Hantel-Workouts Seilzugmaschinen-Workouts

Exercises

Satz 1: 1 Runde

Then drop your head, round your spine and arch your back. Repeat.

30 seconds

Come back to your hands and knees. If you're feeling tipsy, widen the stance you have on your hands and knees.

45 seconds

Small Forward Arm Circles

Small Forward Arm Circles

30 seconds

15 seconds

Satz 2: 1 Runde

Bend at the waist, bend your elbows and pull the dumbbells to your rib cage. Start the row, by tensing up your back muscles first, then pulling with your lats before activating your biceps and deltoids.

Dumbbell Bent Over Rows

40 seconds

20 seconds

40 seconds

20 seconds

Dumbbell Shrugs

Dumbbell Shrugs

40 seconds

20 seconds

40 seconds

20 seconds

Cable Close Grip Pulldown

Cable Close Grip Pulldown

40 seconds

20 seconds

Cable Rear Pulldown

Cable Rear Pulldown

40 seconds

20 seconds

Dumbbell Deadlifts

Dumbbell Deadlifts

40 seconds

20 seconds

Satz 3: 1 Runde

Bend at the waist, bend your elbows and pull the dumbbells to your rib cage. Start the row, by tensing up your back muscles first, then pulling with your lats before activating your biceps and deltoids.

Dumbbell Bent Over Rows

40 seconds

20 seconds

40 seconds

20 seconds

Dumbbell Shrugs

Dumbbell Shrugs

40 seconds

20 seconds

40 seconds

20 seconds

Cable Close Grip Pulldown

Cable Close Grip Pulldown

40 seconds

20 seconds

Cable Rear Pulldown

Cable Rear Pulldown

40 seconds

20 seconds

Dumbbell Deadlifts

Dumbbell Deadlifts

40 seconds

20 seconds

Satz 4: 1 Runde

Bend at the waist, bend your elbows and pull the dumbbells to your rib cage. Start the row, by tensing up your back muscles first, then pulling with your lats before activating your biceps and deltoids.

Dumbbell Bent Over Rows

40 seconds

20 seconds

40 seconds

20 seconds

Dumbbell Shrugs

Dumbbell Shrugs

40 seconds

20 seconds

40 seconds

20 seconds

Cable Close Grip Pulldown

Cable Close Grip Pulldown

40 seconds

20 seconds

Cable Rear Pulldown

Cable Rear Pulldown

40 seconds

20 seconds

Dumbbell Deadlifts

Dumbbell Deadlifts

40 seconds

20 seconds

Satz 5: 1 Runde

Bent Knee Twists

Bent Knee Twists

40 seconds

20 seconds

Exhale and you curl your back to lift your shoulders towards the ceiling. Lower to the ground and repeat.

40 seconds

20 seconds

Satz 6: 1 Runde

Standing Bow Pose

Standing Bow Pose

30 seconds

Standing Bow Pose

Standing Bow Pose

30 seconds

30 seconds

30 seconds

Child's Pose with Side Reaches

Child's Pose with Side Reaches

30 seconds

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Quickdraw Adjustable Dumbbells

Top-Auswahl für dieses Workout

Quickdraw Adjustable Dumbbells

We love these adjustable dumbbells from Rep Fitness. They take up very little space and are also very durable compared to other adjustable dumbbells on the market.

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