Online Fitness Trainer, Exercise Programs & Workout Routines

DB Complex: Row, Shoulder Press, St-Leg Deadlift

Posted by GymAmerica
Tuesday, April 3, 2012 at 5:39pm filed under Trapezius

Calories Burned:  646 calories per hour   (based on a body weight of 150 lbs.)
Primary Muscles Trained:  Trapezius
Secondary Muscles Trained:  Deltoids

INSTRUCTIONS: Perform the following exercises in order. Do each exercise for 30 seconds, then rest. That is 1 rep.


START: Grab a pair of dumbbells with an overhand grip and hold them at arm's length. Bend at your hips and knees and lower your torso until it is almost parallel to the floor. Let the weights hang straight down from your shoulders. Set your feet shoulder width apart.

MOVEMENT: Bend elbows and raise upper arms. Pull the weight to upper abs, squeezing shoulder blades toward each other. Lift the dumbbells without moving your torso. Pause, then slowly lower the dumbbells back to starting position.


START: Stand holding a pair of dumbbells just outside your shoulders, your arms bent and palms facing each other.

MOVEMENT: Press the weights directly over your shoulders until your arms are straight. Then slowly lower the dumbbells to the starting position.


START: Hold a dumbbell in each hand in front of your thighs, palms facing your body.

MOVEMENT: With your knees slightly bent and feet shoulder width apart, bend at your hips and lower your torso until it is nearly parallel to the floor, without rounding your back. Pause and then rise to the starting position.

Tags:  combination exercise, dumbbell complex, Superset, circuit

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