Rows: exactly as it says!! A solid back workout with dumbbells to target the lats, rhomboids, spinal erectors and traps however along with this, you will feel those biceps contracting, forearm strength tested, core, glutes and hamstrings aiding to provide stability.

The timer will be on for 30 seconds of work for a majority of this back workout. The rest periods will be for 30 seconds however where we will be performing single arm work, we will simply go from one side to the other and repeat this twice!

The staple exercise is the pullover... I do love them and great for the lats while also hitting the triceps and chest!

You will need a pair of dumbbells and a mat. An option is a chair to kneel on or simply to lean against like I will be. The dumbbells I am using for this workout are 15kg each.

X2 rounds
SINGLE ARM ROW
SINGLE ARM ROW (switch)
SINGLE ARM ROW
SINGLE ARM ROW (switch)

PULLOVER

X2 rounds
RENEGADE ROW ONE SIDE
RENEGADE ROW ONE SIDE (switch)
RENEGADE ROW ONE SIDE
RENEGADE ROW ONE SIDE (switch)

PULLOVER

X2 rounds caps
ARC ROW
ARC ROW (switch)
ARC ROW
ARC ROW (switch)

PULLOVER
X2 rounds
LONG RENEGADE ROW
LONG RENEGADE ROW (switch)
PRONE BACK

PULLOVER
X2 rounds
DEADSTOP ROW
DEADSTOP ROW (switch)
DEADSTOP ROW
DEADSTOP ROW (switch)

PULLOVER

X2 rounds
SUPINE ROW
SUPINE ROW (switch)
SUPINE ROW
SUPINE ROW (switch)

PULLOVER

TWIST RENEGADE ROW
TWIST RENEGADE ROW (switch)
TWIST RENEGADE ROW
TWIST RENEGADE ROW (switch)

Finisher:

LANDMINE ROW/HOLD/ROW!

PS. This is your workout alright!! If you prefer to sing ‘all I want is her dessert’ go for it!! Have fun!! ;)

Implementing a solid back session into your training is important for many reasons... prevent muscle imbalances, improve posture, reduce risk of injury and leaves you feeling !!!

Please ensure you warm up. Here’s my recommended Warm Up Routine: https://youtu.be/PzyzfjtNHb0

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Disclaimer: If you are new to exercise or planning on embarking on a new fitness programme, you should consult your physician. This video may offer health, fitness or nutritional information and is meant for educational purposes only. This information is not meant as an alternative to seeking professional medical advice or suggested treatment. Please know that performing any exercise or programme is solely at your own risk. Disclaimer: As an Amazon Associate I earn from qualifying purchases