thoracic park
I don’t often do body part splits, like a back day or chest day, as I only do fully body now and did them for the first 7 years of my lifting career - but I got a request for a back day. So, here’s a dumbbell only back workout that hits most angles (pull ups or lat pull downs aren’t really doable with dumbbells =/).
Be sure to use challenging weight for each set. Weights should be heaviest in this order:
staggered row
wide elbow row
pull over
bentover reverse fly
Ys/External rotations about the same.
Videos and PDF below, and link to full workout plans below that. Enjoy!
Circuit 1
Staggered Row
Bentover Reverse Fly
Pullover
T Spine extension stretch
Circuit 2
Wide Elbow Row
Sidelying external rotations
Staggered Ys
Sidelying t-spine rotations
