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 PREVIEW👇👇
Format
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.
Frequency
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
Exercise 2 – Alternating Deadlift To Rows
4 Sets x 15 Reps
Exercise 3 – Lat Pull Underhand
2 Sets x 12 Reps
Exercise 4 – Lat Pull Wide Grip
2 Sets x 12 Reps
Exercise 5 – TRX Row to Fly
2 Sets x 15 Reps
Exercise 6 – Hyperextensions
2 Sets x 15 Reps
Exercise 7 – Superman to T’s
2 Sets x 15 Reps
FULL WORKOUT 👇👇👇
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