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Back Workout (Chest Supported Dumbbell)

Back Workout (Chest Supported Dumbbell):- 

1: Take two dumbbells and a inclined bench with 45 degree inclination.
2: Firstly sit on bench and then lie on it from your chest, hang your hands straight down from your shoulder.
3: Now, squeeze your back and start pull the dumbbells, bent your elbows at 90 degree angle after pulling the weight.
4: Hold dumbbells for a second and then start lowering down the dumbbells for getting starting position.
5: Avoid this exercise if you have pain in your shoulder.

Sets:- 4-6
Reps:- 8-10
Rest:- 60-90 seconds



Warm up is very important if you want to avoid any injury.
As every one says before any type exercise or game we need to warm up our body. This is right it is very important to warm up because if we start any exercise without warm up over body then the case of injury increase. Because our body prepare slowly according to conditions. When we start gym without warm up then the possibility of injury increase. 

In warm up normally low-level exercises are there. In warm up we need to do stretching our body. Warm up is for increasing the temperature and ability to stretch muscles so that our body prepare for high level exercises.

Some warm up exercises are:
1. Jogging/Cycling.
2. Soft tissue work on a foam roller.
3. Dynamic Stretching.
4.Push ups.
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