Bent Over Two-Dumbbell Row With Palms In

Remo Inclinado con Palmas Adentro

beginnerdumbbellHorizontal Pullcompound

Sets

8-12

Reps

4-1-1

Tempo

Muscles Worked

middle backbicepslats

With a dumbbell in each hand (palms facing each other), bend your knees slightly and bring your torso forward, by bending at the waist, while keeping the back straight until it is almost parallel to the floor. Tip: Make sure that you keep the head up. The weights should hang directly in front of you as your arms hang perpendicular to the floor and your torso. This is your starting position.
While keeping the torso stationary, lift the dumbbells to your side as you breathe out, squeezing your shoulder blades together. On the top contracted position, squeeze the back muscles and hold for a second.
Slowly lower the weight again to the starting position as you inhale.
Repeat for the recommended amount of repetitions.

Con una mancuerna en cada mano (palmas enfrentadas), flexiona ligeramente las rodillas e inclina el torso desde la cintura hasta quedar casi paralelo al suelo. Mantén la cabeza arriba. Los brazos cuelgan perpendiculares. Esta es tu posición inicial.
Manteniendo el torso estático, sube las mancuernas a los lados exhalando, juntando las escápulas. En la posición contraída, aprieta la espalda un segundo.
Baja lentamente el peso a la posición inicial mientras inhalas.
Repite la cantidad de repeticiones recomendadas.