- What's up, guys?
It's Chris Heria.
Welcome to another vlog.
Today I'm gonna be showing you a back workout
using only a pair of dumbbells that you can do
from the comfort of your home or pretty much anywhere.
Now before we get into this workout,
you should know that the back is primarily
made up of your traps, your lats, rhomboids,
and erector spinae muscles.
All these different muscles make up your back,
and those are the muscles that we're gonna be focusing
and working today.
These are the main muscles
used for pretty much all pulling exercises,
and they're also going to be the muscles
that help pull your shoulders back
and have you standing straighter and fix your posture.
Training your back is essential
in building a well-rounded physique.
Now this workout I'm about to show you
consists of five different exercises all geared
to target all your back muscles I previously mentioned.
Now I'm gonna be doing this workout with you guys,
and I want you to be able to follow along.
So to do that make sure you downloaded the Heria Pro App
in the App Store or Google Play Store,
and search for the YouTube workout section
and open this workout, let's get started,
but before we grab our dumbbells,
we're gonna warm up with one of my favorite
antagonist exercises for the back, the push-up.
By working on antagonist muscles,
we're gonna be able to avoid injury
and be more powerful with our intended muscles.
So we're gonna start with 20 push-ups.
That's gonna work out our chest,
triceps, shoulders, and core.
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You wanna get that full range of motion
in your full stretch.
You're really gonna feel the difference
once we get into the back exercises.
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- All right, so there we go.
Completed the push-ups.
Let's jump into the first exercise for our back.
That's gonna be single arm bent over rows
with the dumbbells.
We're gonna be going for 10 on each arm.
Make sure your back is flat.
Pull all the way up,
all the way back down, full range of motion.
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You come all the way to the top
and you're gonna squeeze as hard as you can,
really squeeze your back as hard as you can.
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All right, in the last one,
I'm gonna pull up and hold hold hold.
Squeeze as hard as you can,
and then come down slow.
All right, let's switch our arms.
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- Last one.
Hold it.
Come down slow.
All right.
All right, so there we have the single arm dumbbell rows,
great for isolating the muscles in your back,
and if you are isolating them with each different limb,
you're gonna increase the overload
than you were doing with two limbs
because you have your opposing limb
helping you to support this position during the lift.
So when we're doing rows isolated,
we're working one side of our back
which is gonna be our traps, our lats, our rhomboids,
and our erector spinae, each side individually.
So it's important that you're working on both sides
just as hard, and if you do happen to feel
an imbalance-ment in you're pulling as in one arm
maybe pulling stronger than the other one, this exercise
should be able to fix that muscle imbalance-ment.
So now we're moving on to the second exercise.
We are gonna be going for dumbbell deadlifts.
Let's go for 12.
All right, we're gonna have our hands in front.
Squeeze as tight as you can.
You want to have a big chest with your shoulders back.
You don't wanna have your back hunched over like this.
All right, so here we go.
We're gonna have our feet shoulder-width apart,
core tight, this part hips back.
Come down.
Come back up.
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All right, so there we have them,
deadlifts with the dumbbells,
one of the best fundamental exercises out there,
and specifically a great exercise for your lower back.
This exercise is gonna emphasize on your upper inner back
known as your rhomboids,
your traps, quads, hamstrings, glutes,
and even your core.
This is an exercise
that's gonna give you the most bang for your buck.
This is a compound exercise that requires
a lot of your muscles in your body to work together,
and these are the exercises
that are gonna give you the most strength
and the best results.
Now moving on to the next exercise I have for you guys,
we're gonna be going for bent over wide rows
for 12 reps, let's go for it.
Remember you want to keep your back straight.
Don't hunch your back.
We're gonna keep our hands in front,
have a wide grip
when we come up.
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You wanna think of the dumbbells as a bar.
Bring it to your chest.
Hold it
as long as you can.
Bring it down slow.
All right, there we have it,
and the reason that we hold it at the last rep
is to increase the time under tension
you would have otherwise given up
and to really tear your muscle fibers.
Remember it's not the first 10 reps,
it's the last two that you're struggling to hit
that make the biggest difference in your training.
Now this exercise specifically emphasizes on your shoulders,
biceps, middle and lower back,
and by now you should be feeling it.
But we're almost through.
The next exercise is gonna be reverse flies with dumbbells.
We're gonna for 12 reps.
Remember every time we come up,
we're gonna squeeze our back as hard as we can.
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You wanna squeeze your shoulder blades together
every time you come up.
Imagine you have an apple between your shoulder blades
and you're trying to crack it every time you come up.
All right, that's gonna be reverse dumbbell flies,
one of the best exercises for your posterior delts,
lower traps, and rhomboids, and speaking of traps
those are a very important muscle
that connects your back to your neck.
That's why the next exercise is gonna emphasize
mainly on our traps,
forearms as well as our upper back.
We're gonna be doing that with dumbbell shrugs.
All right, we're gonna go for 20.
You wanna keep your arms straight when doing this.
Core tight, shoulders back,
you're gonna lift straight up from your shoulders.
Squeeze your hands, squeeze your core,
come back all the way back down,
nice, relaxed, full range of motion.
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- You get up to the top, you wanna squeeze it
as hard as you can, then come back.
Don't just come up and down quick.
You wanna really squeeze at the top before coming back down.
You wanna bring it all the way up, squeeze it,
try to bring it up to your ears, then back down.
Squeeze, back down,
and our last ones we're gonna hold it for as long as we can.
Hold, squeeze your hands as hard as you can.
All right, that's gonna be
the last exercise of this routine.
So if you're able to follow along, congratulations,
you just completed round one of this workout routine,
and this is great if you're a beginner.
The more you do this, you're gonna be able to
build up your strength and endurance.
You're eventually gonna be able to do more rounds
as well as increase your repetitions
and carry heavier weight,
and to complete this full workout,
you want to be able to do at least four rounds of this.
Doing four rounds is going to ensure
that you're getting maximal results.
So if you enjoyed the video,
then definitely smash that like button.
Leave a comment down below,
and let me know what you're working on,
what you want me to make my next video about next
'cause this video was actually a comment-requested video.
We read all the comments, and there were a lot of comments
requesting a back workout from home.
A lot of people don't have access
to a pull-up bar from their house.
So this is a great way to build a solid strong back
without the need of a pull-up bar
that you can do anywhere with just a pair of dumbbells,
and that's how I love to work out and create my routines
with minimal to no equipment
in even the best shape of your life,
and remember to get this workout on your phone
as well as all my personal workouts and workout programs
keeping those same goals in mind,
getting you shred it and not just looking strong,
actually being strong, then definitely
sign up to Heriopro.com, become a member,
you're gonna get full access to all my routines,
and if you have the Heria Pro App,
you're gonna be able to take them with you everywhere.
So with that said, thank you so much for watching.
If you haven't subscribed already,
make sure you hit that subscribe button.
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With that said, mad love.
See you guys next Thursday, 2:00 p.m. USA Eastern Time.
Peace out.
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- [Chris] Smash that like button, guys.
(machine stomping)