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EXERCISES FOR DORSAL

Publicado el : 07/24/2017 17:59:31
Categorías : RUTINAS DE EJERCICIOS Rss feed

Lifting Flight in Inclined Bench
Execution of the exercise:
• Lying on his chest on an inclined bench and holding a dumbbell in each hand.
• Spread your arms out to the sides.
• Lower your arms in a controlled manner.
Routine for dorsal exercises: 3 sets of 10 repetitions.

Frontal Dominate
Execution of the exercise:
• Hold a tall horizontal bar with your palms facing forward, being "hung" with your hands.
• Elevate your body by flexing both arms, until your head surpasses the horizontal bar in the back.
• Then lower your body by the controlled extension of both arms.
Routine dorsal exercises: 3 sets of 8-10 repetitions.

Bar Lift for Fins
Execution of the exercise:
• Stand, hold a bar with your palms facing back and bend your trunk forward.
• Flex your arms to bring the bar closer to your pectorals.
• Lower the load in a controlled manner.
Routine of dorsal exercises: 3 sets of 10 repetitions.

Dorsal Dumbbell Pulls
Execution of the exercise:
• Hold a dumbbell with one of your hands and rest your other hand and knee on a flat bench (see picture).
• Move the dumbbell closer to your body with movement only of your upper limb.
• Lower the dumbbell in a controlled manner.
Routine dorsal exercises: 3 sets of 10 repetitions with each arm.

Unilateral Milestones in Machine
Execution of the exercise:
• Use a short bar and connect it to the bottom of a pulley system. While standing, bend down as shown in the image and hold the short bar with one of your hands.
• Flex the arm as much as possible.
• Then extend the arm in a controlled manner.
Routine for numbers: 3 sets of 10 repetitions with each arm.

Rowing with Short Bar
execution of the exercise:
• Use a short bar and connect it to the bottom of a pulley system. Sit on the floor or on a cushion and hold the short bar with your palms facing down.
• Flex both arms and at the same time pull out your pectorals.
• Move the triangle away until its upper members are in full extension. Keep your back straight throughout the exercise.
Routine for numbers: 3 sets of 10 repetitions.

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