Two Killer Dumbbell Exercises in a single Movement

BD Fitness Training.
This video demonstrates my favorite dumbbell compound exercises. All of these movements involve multiple major muscle groups so they are great to throw into your full body workouts. Fat burning, lean muscle building, and heart rate elevating exercises!
Subscribe for more!
Contact me for training inquiries or any questions you may have!
-personalized training plans.
personalized meal/macro plans.
EMAIL: [email protected]
FACEBOOK PAGE: https://www.facebook.com/bdfitnesstraining/.
INSTAGRAM: https://www.instagram.com/brandondelgado_fit/

BD Fitness Training.
Here is part 2 to my dumbbell compound exercises..
Contact me for online training!
[email protected]
facebook.com/bdfitnesstraining.
instagram.com/brandondelgado_fit.
bdfitnesstraining.com

For 3 free tips for gaining muscle faster for your body type, take my free body type quiz �� http://vshred.fit/fullbackworkout ��.
Whats goin on guys! In today’s video I’m gonna walk you through an entire back workout for anyone looking to put on some muscle but may only have access to some dumbbells then this is for you!
This workout will consist of 5 different exercises, all you’ll need is a set of dumbbells and a flat bench to perform this workout..
✅ Each exercise will be 3 sets of 12 reps ✅.
1️⃣ Romanian Deadlifts this is a great compound movement to start your back workout out. This exercise will hit your hamstrings, glutes and in general the posterior chair of your body. I prefer to place the dumbbells in front of my body for this movement. You’ll want your feet to be about shoulder width apart, toes pointed out, chest out, and back straight during this movement. You want to drive your hips back, then drop the weight down until its just below your knees, lastly at the top squeeze your glutes..
2️⃣ Single Arm Dumbbell Rows for this movement really focus on driving the elbow back instead of what your wrist is doing. Once at the top, get a nice squeeze in your lats then drop back down and repeat..
3️⃣ Chest Supported Supinated Dumbbell Rows you’ll want your chest down against the pad, with your palms facing up for this movement. Roll your shoulders back as you row the weight up & again focus on your elbows driving back instead of just moving the weight to your chest..
4️⃣ Dumbbell Lat Pullovers for setting up this movement I like to have the bench just resting below the middle of my head so my neck is properly supported, this is extremely important as you go heavier with this movement. Once setup, your hips should be aligned with your body and not dropping down so keep your core tight. Before moving the weight, be sure to roll your shoulders back. As you begin the rep, drive your palms up into the air away from your body and stop just above your face to really engage your lats. Avoid going too far and squeezing with your chest to be sure you are engaging your lats as much as possible and keeping this a back movement..
5️⃣ Bent Over Double Arm Dumbbell Row Burnouts this will be the final exercise and it’s time to completely gas the muscle so there’s nothing left in the tank! Make sure before starting this movement you have some bend in your legs so you are taking the most weight onto your thighs instead of your lower back. Same as the rows we did prior focus on driving your elbows back instead of just straight up. This movement needs to be slow, controlled, and perform as many reps as you can get in 1 set & you’re done with the workout!
Try this back workout the next time you have access to limited equipment or just want to change up your routine! What’s your favorite back exercise from this workout? Let me know down below..
Full Back Workout Using Only Dumbbells (FORM EXPLAINED!).
https://youtu.be/bnLoxTvKmc4.
Check out My Supplement Stacks!
For Fat Loss: http://vshred.fit/YTFatLossStack76.
For Muscle Building: http://vshred.fit/YTMuscleBuildingStack76

Buff Dudes Dumbbell Gym or Home Workout Plan.
Grab the DUMBBELL ONLY 12 WEEK PLAN: http://bit.ly/dumbbellplan.
Find all our Dumbbell Plan videos here: https://www.youtube.com/playlist?list=PLTf-ZXYjmIgYFBDAWnIxKCE3IJVBezqYx.
�� http://eepurl.com/cTlXxf �� Subscribe to our newsletter for weekly food recipes, exercise tutorials and Buff Dudes updates..
GRAB OUR WORKOUT PLANS: https://www.buffdudes.us/pages/buff-dudes-workout-plans.
Our Favorite Workout Equipment & Kitchen Items: https://www.amazon.com/shop/buffdudes.
BUFF DUDES DUMBBELL ONLY PLAN | Day 1, Phase 2.
Over the course of the next 12 weeks I’ll be going through an intense program featuring dumbbells only. Be sure to follow along!!
PHASE 2 Full Body Plus.
Note: In this second phase you’ll notice it’s titled “full body plus”. That’s because it’s introducing isolation movements to further the involvement of the smaller muscle groups while still focusing on the compound exercises. We’ll also be increasing the days you’ll be lifting. Making the compound movements slightly more complicated or difficult to further the overload on your body and sparking the adaptation process so you can continue seeing results..
{before each workout}.
Jump Rope Warm Up: 5 minutes.
Mobility Drills: 10 15 minutes.
Rest Times Between Sets: 60 90 seconds.
DAY 1 FULL BODY + ISO.
Full Body:
Squat Thrusters 4 Sets x 8 Reps.
Commando Row 4 Sets x 8 Reps.
Floor Press 4 Sets x 8 Reps.
Hang Clean Press 4 Sets x 8 Reps.
Isolation:
Skull Crushers 3 Sets x 10 Reps.
Supinating Curls 3 Sets x 10 Reps.
Core:
Superman’s 3 Sets x 15 Reps.
That completes day 1 of phase 2. See you next time for PHASE 2, Day 2!
STAY BUFF.

Instagram: @richard_duchon.
Full workout:
1: Goblet squat 4x 15.
2: Bulgarian split squat 4x 12-15.
3: Single arm chest press superset with one arm dumbbell row 4x 12-15 each.
4: Incline chest fly 3x 15.
5: Single arm Arnold press 4x 15.
6: Single arm lateral raise 3x 15.
7: Single arm bicep curl superset with Tricep overhead extension 4x 15.
8: Ab crunch 5x 15.
My workout app: https://richard-duchon.com.
My Instagram: https://www.instagram.com/richard_duchon/.
Gymshark shop link: https://gym.sh/Shop-Richard-Duchon.
Supplements link: https://www.innosupps.com (code DUCHON for 20% off)

The best dumbbell exercises for back are based on the criteria for what you are trying to specifically train for. In this video, as I’ve done in this entire series, I’m showing you which exercises you should be doing to develop strength, power, hypertrophy, metabolic overload, total body, corrective and low back strength. Each of the dumbbell exercises shown has been carefully chosen to be the best at helping the viewer to achieve each of these goals..
When it comes to strength, the best exercise for your back that you can do with dumbbells is the weighted pullup. The pullup alone is one of the all time greatest back exercises. Add some additional weight by either gripping a dumbbell between your feet or hanging it around your waist with a belt and you’ll be positioned to progressively overload your lats each time you perform the exercise..
Next, when trying to optimize power you need to choose a dumbbell back exercise that allows you to incorporate speed and explosiveness into the movement. The dumbbell dead row is a perfect option for doing this. You begin the exercise by generating a huge amount of force through your feet into the ground and drive them up in one motion. It is essentially a deadlift up to the level of the knee, at which point the elbows are driven behind the body with the strength and power of the lats..
To create hypertrophy of the lats you want to switch the focus from one of blended muscle involvement to more isolation. Here, the dumbbell pullover is the winner. By dropping the hips as shown, you’ll be able to increase the stretch on the lats and place an even greater eccentric stretch on the muscles (a known stimulus for muscle growth and size). Add in the drop set to the forced eccentrics and you will be able to get even more out of the set when you thought you had already reached failure..
As a metabolic option, the goal for creating overload is to get to the point of muscle burn and find a way to sustain it. This is a great opportunity for the lats but is often compromised by the fact that the lower back is the area that fatigues first, prior to the lats themselves, especially if you perform a standing row as your exercise choice. You can avoid this by simply putting your body in the position of a chest supported row. The low back is protected and the lats can take the continued fatigue that comes from taking this set to and through the burn..
The corrective exercise of choice is the W raise. This not only hits all of the muscles of the back and mid-scapular area but most importantly, the rotator cuff. People forget just how important the rotator cuff muscles are to the overall development of the back. By performing this exercise that requires external rotation of the shoulders to get in the right position, you will be sure not to be overlooking this anymore..
Total body and lower back options are also covered in this video for the best dumbbell exercises for back. The key is that there are no limitations to the gains you can make from your back workouts just because you are training with or limited to just dumbbells. If you have the right exercises for back in mind, you’ll be able to get great gains regardless..
If you’re looking for a complete workout program that hits not just your back but every other muscle in your body to create massive muscle growth and performance, be sure to visit the link below and grab the ATHLEAN-X Training System that best matches your current training goals..
For more videos on how to build a thicker back and the best back workout for getting big lats, be sure to subscribe to this channel at the link below and turn on your notifications so you never miss a new video when it’s published..
Build Muscle in 90 Days http://athleanx.com/x/my-workouts.
Subscribe to this channel here http://youtube.com/user/jdcav24

Build a ripped athletic body with just a few dumbbells.
http://athleanx.com/x/perfect-home-workout-program.
Dumbbells are definitely one of the best form of workout equipment due to their ability to be used in small spaces and their high degree of athletic carryover. With their three dimensional freedom, dumbbells allow you to workout in all planes of motion and require a great deal of core strength and stability to use them properly. That said, choosing the best dumbbell exercises ever can be quite a challenge since there are so many to choose from. In this video, I picked the 8 best exercises with dumbbells and give you a reason why each has earned its spot..
To begin, lets take a look at the best dumbbell exercises. They are:
Dumbbell Curl and Press.
Crush Grip Goblet Squats.
Thrusters.
Farmers Carries.
One Arm DB Incline Bench Press.
DB Pullovers.
Swings.
Tripod Dumbbell Rows.
Each of these exercises require either just a single dumbbell or two dumbbells. They were chosen given their ability to work multiple muscle groups in one dumbbell only workout. The more muscles you can train in one workout the quicker your training session will be and the more impact you can have on your body in a shorter period of time..
Dumbbell only workouts can be incredibly challenging. In fact, some people think that you can’t effectively train your legs with db’s since you aren’t able to load up the weight high enough. That’s not true at all. You can choose exercises that you load with even 100lb dumbbells and perform on a single leg and you are sure to be pushing yourself to your limits..
The same can be said for dumbbell chest workouts and dumbbell back and arm workouts. The fact that you aren’t using a barbell does not sacrifice the quality or effectiveness of the training session. That said, you cannot continue to lift light dumbbells and think that you are going to get a great enough workout. Even if you are training at home, aim to lift the heaviest dumbbells that you can lift if you want to build muscle in your workouts..
If you are looking for a complete workout program that uses just a few dumbbells, a bench, a pullup bar and a resistance band then head to http://athleanx.com and get the ATHLEAN-X Training System. By using equipment like dumbbells in your workouts, you’re training your body to move and look like an athlete..
For more dumbbell workouts and exercises you can do with dumbbells for your chest, arms and shoulders be sure to subscribe to our channel here on youtube at http://youtube.com/user/jdcav24