Dumbbell Row Dropset Muscles Worked: Middle Trapezius, Rhomboids, Rear Deltoids Dumbbell Row Dropset Sequence: Choose 3 sets of weights from heaviest you can lift for 8 to 10 reps to lightest (shown are 15lb, 10lb, 8lb) Line up your weights as shown in the top photo. A dropset starts with the heaviest weight and goes down to the lightest. Starting at your heaviest dumbbells, get your body into position by bringing feet together, lower chest just above thighs and arch your back slightly, bringing your tailbone to the sky, flattening your back. Keep your abs drawn in tight the ENTIRE time! Pick up weights in hands and start with arms extended straight down to ground as shown in Figure 1. Lift up squeezing your back muscles all the way to the top of the exercise and squeeze and hold for half a second as shown in Figure 2 for the entire 8 to 10 reps. Immediately move down to the middle set of dumbbells as shown in Figure 3 and perform 8 to 10 reps here squeezing and contracting, holding at the top. Continue in to the lightest set and finish up your 8 to 10 reps to complete the dropset with your same great form and focus! Page | 2
The Power Body Weight Training Handbook
Success Tip: Keep abs and core drawn in tight! Maintain a flat back which should feel like it has a slight arch in it, tailbone lifted to the sky. Look down at the ground as shown so you are not hyperextending your neck back! Squeeze and contract through each rep in each set so what you are doing is effective. Work it girl! A sexy back is always noticed and gives you fabulous posture,