🦍Gorilla Rows target the latissimus dorsi, rhomboids, and rear deltoids for a strong back.
🔨Hammer Curls focus on the biceps brachii and brachialis muscles, providing a different stimulus compared to regular curls.
🤛Crush Grip Rows engage the middle and lower trapezius muscles, enhancing overall back strength and stability.
How heavy should the dumbbells be for this workout?
—Start with a weight that allows you to maintain good form and complete the prescribed reps. Gradually increase the weight as you get stronger and more comfortable with the movements.
Can I use resistance bands instead of dumbbells?
—Yes, resistance bands can be a suitable alternative for this workout. Choose a band with enough resistance to challenge your muscles throughout each movement.
How often should I do this workout?
—You can incorporate this workout into your weekly routine 2-3 times per week, allowing at least 1 day of rest between sessions. It's important to listen to your body and adjust the frequency based on your individual recovery abilities.
What is the benefit of incorporating different curl variations?
—Using different curl variations, such as Hammer Curls, helps target different muscles within the biceps and forearms. This variation can lead to better overall biceps development and increased strength.
Can I modify the workout if I don't have access to dumbbells?
—If you don't have dumbbells, you can use alternative equipment like kettlebells, resistance bands, or even water bottles filled with sand or water. The key is to find a weight that challenges you while maintaining proper form.
00:07Introduction to the dumbbell workout for back and biceps.
00:37Warm-up exercises: Around the World and Snow Angels.
08:24Performing downward dog to cobra for mobility and flexibility.
11:06Explanation of the three key movements: Gorilla Rows, Hammer Curls, and Crush Grip Rows.
12:24Demonstration of the first set: 15 Gorilla Rows each side.
13:17Caution to start with lighter weights for hammer curls to avoid forearm fatigue.
13:58Execution of the first set of hammer curls: 9 reps each arm.
14:18Performing the final set: 21 Crush Grip Rows with proper form and controlled movement.
15:40Recommendation to start with conservative weights and gradually increase as needed.
16:27Execution of the second set, starting with the left arm for hammer curls.
16:49Performance of the second set of hammer curls: 10 reps each arm.
17:02Demonstration of the final set: 21 Crush Grip Rows with a focus on form and strength.
