[UPWOD Nº12] The ROW, ROW, ROW Your Back Workout — Back, Biceps, HIIT
*UPWODs are Lean It UP’s Workout of the Day. For more info on UPWODs, how to do them effectively, and what they’re all about, read the introductory guide before starting.
**You can find all of our previous UPWODs here.
Rip up your back and biceps with UPWOD Nº12.
Rows are one of the most powerful and critical exercises to build a wide, undulating, powerful back. They’re at the top of the training pyramid when it comes to building strength and definition, especially across the lats, rhomboids, and teres muscles.
You have to be doing them regularly.
Not only do they create a massive contraction throughout the back—and facilitate a long RoM and stretch—but they simultaneously destroy the biceps, forearms, and even the core. That’s a FOUR-FOR-ONE SPECIAL.
The ROW, ROW, ROW Your Back Workout is exactly that. It uses a gauntlet of different rows to relentlessly hammer the entirety of the back across a variety of different angles and movement patterns. You’ll create a massive pump, send shockwaves throughout your back, and as a result, obliterate muscle fibers, build strength and explosiveness, and spur new growth.
And most importantly, from an aesthetic PoV, you’ll start to draw out and accentuate your individual back muscles; including the rhomboids, lower traps, lats, teres muscles, and rear delts.
It’s like an earthquake for your back. Get in there, grip it, and rip it.
[UPWOD Nº12] The ROW, ROW, ROW Your Back Workout —
Back, Biceps, & HIIT
Bonus info for each exercise:
- 1. Barbell Deadlifts — go HEAVY. Progressively increase the weight and drop the reps. You’ll do 10 reps in set 1, 8 in sets 2/3, and 5 in sets 4/5.
- 2. One-Arm Dumbbell Rows — use a flat bench as your anchor. Keep your abs tight and lower the DB down to a full extension. You should feel a stretch in your lats and rear delts. Squeeze the contraction at the top.
- 3. [SUPERSET] Meadows Barbell Rows + T-Bar Rows — stick one end of a barbell in a land mine, the inside of a weight plate, or a corner to anchor it. For meadows rows, stand perpendicular to the bar and pull up into your rear deltoids — your lats drive the movement. For t-bar rows, stand over the center of the bar, grab it with two hands, and pull it up into your chest. SQUEEZE the contraction at the top for 1 second and release.
- 4. Barbell Biceps Curls — sub dumbbells if needed.
- 5. Renegade Rows — grab two dumbbells and move into push up position. From that position, row 1 dumbbell up to your torso. Stay as flat as possible and resist the pull to rotate. You’re doing 12 reps per side.
- 6. Incline Dumbbell Curls — set the bench to 45º. Lower down to a full extension.
- 7. [SUPERSET] Horizontal Cable Rows + Lat Pulldowns — for cable rows, use a narrow triangle attachment and pull the handle into your upper abs. SQUEEZE for 1 second and release to a full extension. For lat pulldowns, use a wide grip.
- 8. [HIIT CARDIO] Rowing Machine — row 1000m as quickly as possible.
ELLO ELLO I'm Bryan DiSanto.
I'm the Founder & Editor-in-Chief of Lean It UP
, a CPT/CSN/Fitness Coach, Chef trained at Le Cordon Bleu – Paris, NYU graduate, ex-fat kid
, and all-around fitness junkie.
I also contribute to Men's Health Magazine
When I'm not working on my abs (or somebody else’s), whipping up avocado roses
and avocado toast, or running a Tough Mudder, I'm probably yelling at a Carolina Panthers game somewhere.
Come be friends with me on Snapchat (BRYDISANTO)
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