back

Today we focused on back and biceps at the gym. For quite some time Kendra and I have been lifting lighter weight and more reps in order to induce more cardio. Now we are back in HEAVY lifting mode to increase those muscle gains! Here was our workout.

First we started with bent over rows.

You want to start with your feet together and knees slightly bent. Then bend over in order to pull the bar up and pinch those shoulder blades together.

Keep those elbows in and bring the bar to your belly button. If you are looking to burn more fat, use lighter weight and shoot for 15-20 reps. If you are looking to build muscle, lean up, and add shape, lift heavy for 8-10 reps (4 sets).

One thing about lifting heavy is that every woman is scared of it. Will you get big and bulky? NO!! It is SO hard to become big and bulky. You have to fight with a strict diet and protein supplements to be big and bulky. So what does lifting heavy do for women? It helps build more lean muscle mass which in turn, boosts your metabolism! This means that you burn calories at a higher rate. Especially 2 days following a really good lift day. This is because the muscle is repairing itself over the course of 2 days and your body needs more calories to do this.

Next we moved on to the lat pull down machine.

Here you want your back straight and a wide grip. Make sure you leg cushions are adjusted to keep your legs stable in the seated position. You don’t want to push up on your tip-toes to meet it.

Pull directly down towards your chest and again try to pinch those shoulder blades together as shown below.

Always shoot for 4 sets and depending on your weight do minimum 8-10 reps or max 15-20 reps.

Our next exercise was the seated row machine.

Make sure your legs are slightly bent and your chest is pressed up against the padding as shown above.

You do not want your chest to leave that pad as you row. If you are leaning back away from that pad in order to row, that amount of weight is too heavy for you and your form is diminishing. Form is VERY important for a good workout and to avoid gym injuries.

Really try to pinch those shoulder blades as you row to get the full benefit of the exercise.

On to the bicep exercises!

Here we start with hammer curls. Your goal is to keep your elbows in and bring the dumbbell directly up to the front of your shoulder.

If you are swinging the weight to get into this position, it’s too heavy for you. Also, if your elbows are moving outwards away from your side, the weight is too heavy for you.

Tip for feeling the burn: stop your dumbbell at the bottom for a second or two before lifting it. This helps you to make sure you are not swinging the weight in order to get it back up.

Regular curls were next. You can do this exercise with dumbbells or a barbell. Again, you want to slow down the movement and keep your elbows tucked in to prevent swinging.

Keeping those arms tucked in all the way.

And ending it at the chest.

Now for our last bicep exercise, we did 21s. This is 7 reps of a full curl shown above…

Then we do 7 half reps from bottom to middle.

Then we do 7 reps from middle to top.

This totals up your set to equal 21 reps. Always do 4 sets.

This completes our back and bicep day! Hopefully this guide was helpful to you. If you have any questions or requests, please comment below! If you found this post helpful, please share using the social media icons below!

It is summer time!! And one thing we ladies want is to be able to wear those backless and strapless summer tops with confidence! But how do you get started forming those back muscles? Well here is a great step-by-step guide you can use to get started.

My gorgeous gym partner and fellow dietitian Kendra is going to be our fitness model and show us some basic back movements.

First we will start with the seated row machine. Notice how straight Kendra’s back is and how her legs are slightly bent. This is the form you want to continue through your set.

Now as she pulls the handles in, notice how she brings them as far in as she can while continuing to keep her back straight and knees slightly bent. You will want to continue this movement doing about 15-20 reps at a low weight until you are comfortable with the movements. Once you are comfortable, begin to increase your weight and drop your reps (10-12). Always shoot for 4 sets.

The next exercise we will look at is the one-arm dumbbell row. You may want to attempt the movement without weight first to ensure proper form. Notice again how Kendra is keeping her back straight and using one knee on the bench for support. She is looking forward to assure good oxygen flow as she begins her set.

Then she will bring the dumbbell up keeping her elbow pointing backwards (not outwards) while she continues to keep her back straight. Continue to do this movement for 15-20 reps with light weight until you are comfortable with the movement. Once comfortable, begin to increase your weight and drop your reps (10-12). Always shoot for 4 sets (each side).

Next we will look at the bent over barbell row. Again Kendra has excellent form keeping her chest up, feet together, and arms about shoulder width apart. Her chin is up to assure good oxygen flow.

As she begins her first rep, notice how she pulls the barbell into her bellybutton, continues to keep her chin up, her feet together, and her elbows facing backwards (not outwards). Continue to do this movement for 15-20 reps with light weight (or no weight) until you are comfortable with the movement. Once comfortable, begin to increase your weight and drop your reps (10-12). Always shoot for 4 sets.

And the final back exercise is the low back extension. This is definitely something that should be attempted without weight first as shown below.

Pay close attention to Kendra’s form here. She has her arms crossed, body at a diagonal, and chin up. You may need to adjust the equipment so the pads are comfortable right on the hip bones. If you are unsure how to do this, just ask a gym staff member or someone nearby.

Once you are ready to begin, bend over as far as you can and slowly come back up to the position above. If you squeeze your backside as you come back up, this can work those glute (gluteus maximus) muscles also.

If you are comfortable with the movements, you can add weight by holding a weighted plate. Make sure the plate is secure within your arms and tight against your chest.

Once you are ready to begin, just bend all the way forward as Kendra is doing below.

Continue to do this movement for 15-20 reps with light weight (or no weight) until you are comfortable with the movement. Once comfortable, begin to increase your weight and drop your reps (10-12). Always shoot for 4 sets.

This concludes the beginner back workout! Many thanks to Kendra for sharing her excellent form! If you have any questions, please leave them in the comments below. If you know anyone that could benefit from this workout, please share it by using the social media icons below!

Back and Biceps Day!

Baby Got Back! Back Workout for Beginners!