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Back Workout – How to Row a Pair

Back Workout – How to Row a Pair

Back Workout - How to Row a Pair

Ready for a back workout that will help sculpt and tone your entire upper body?

In today’s workout, we’ll show you how to row a pair… of dumbbells that is! This back specific gym workout is all about learning how to use different types of row movements.

“but my forearms are BURNING!” … Yea, we know! 😁

Back Workout PREVIEWπŸ‘‡πŸ‘‡


Work through the workout as a straight-set program. Perform all sets of the exercise before moving on to the next exercise.

Rest when needed but try not to recover for more than 60 seconds. As you become stronger, you may find that you’ll need less time in between exercises.

If you are finding the workout to be too difficult, decrease your reps or weight for each exercise and work your way up as you progress each week. Alternatively, if you’re finding it too easy, increase your weights, or your reps.


Perform this home workout on non-consecutive days 2-3 times per week for optimal back sculpting!

Equipment Needed: Timer, Dumbbells, Lat Pull Machine, TRX, Hyperextension Machine, Reverse Fly Machine

Exercise 1 – Alternating Plank Rows

4 Sets x 12 Reps

Plank Dumbbell Rows Gif Back Exercise

Exercise 2 – Alternating Deadlift To Rows

4 Sets x 15 Reps

Dumbbell Deadlift To Row Gif Back Exercise

Exercise 3 – Lat Pull Underhand

2 Sets x 12 Reps

Underhand Lat pull Gif

Exercise 4 – Lat Pull Wide Grip

2 Sets x 12 Reps

Wide Grip Lat Pull Gif Back

Exercise 5 – TRX Row to Fly

2 Sets x 15 Reps

TRX Back Row to Fly Exercise Gif

Exercise 6 – Hyperextensions

2 Sets x 15 Reps

Hyperextension Machine for Back Gif

Exercise 7 – Superman to T’s

2 Sets x 15 Reps

Supermans Exercise to T's Lower Back


LYB Members Click Here to be taken to the full How to Row a Pair Mobile Optimized Workout

How to Row a Pair Mobile Workout



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