Mobiefit fitness icon Vishu Sahni has an undeniably amazing body. You can have one just like him if you follow proper eating habits and a strict exercise regime. In this video Vishu Sahni shows you how to lift right with Barbell rows for building stronger back muscles.

A proper barbell row starts from lifting the barbell off the floor. Bend over and grab the bar with your palms facing down.

Now slowly pull the bar against your chest while you align your torso parallel to the floor. Return the bar back to the floor for each rep. Do 5 sets of 5 reps each.

Not for beginners

Of course it goes without saying that this is an advanced level workout that should not be on the agenda on your first day of working with weights. For beginners it’s advised that you start with smaller weights which help you get attuned to the exertion required and give your muscles the base that it needs to lift heavy.

Generally speaking, dumbbells are a great place to start your weight training – they’re both affordable to own as well as available across all gyms and most exercise studios. They’re also fairly easy to handle, and come in different shapes and weights. Most importantly, dumbbells increase your endurance and build muscle mass. A general rule is to pick weights that allow you to flex your arms 10 times without being too tired. Alternatively, ask a trainer to recommend a starting weight for you.

Dumbbell workouts

Alternating dumbbell lunges

Choose a pair of dumbbells and stand straight with your knees slightly bent. Hold the dumbbells at your side. Step forward with your left leg into a lunge. Keep your chest straight and face looking ahead. Ensure that your left knee doesn’t stretch beyond your toes. Use your heel to push yourself back to the starting position. Repeat with the right leg. Complete about 8-10 reps with each leg. This routine targets your butt, thighs, and arms.

Bent-Over Row

To begin, stand straight and hold two dumbbells in front of you. Lean forward and bend both knees. Remember to keep your back straight. Extend your and lift the dumbbells straight up to chest level. Squeeze your shoulder blades and keep your elbows in and pointed upward. Don’t arch your back. Slowly lower the weights back to the starting position to complete one rep. Do about 10-12 reps in a set. This move is easy for beginners, and it helps develop strong shoulders and back.

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