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UPPER BODY EXERCISES

BACK + ARMS WORKOUT

What Is A Back Row?

The back row is a compound exercise that works multiple muscle groups at once.

What Do Back Rows Work?

✔Lower body (glutes, hamstrings) ✔ Upper body (lats, traps, back, biceps, forearms) ✔Core

Try the workout 👉

1

BACK ROW

Targets: Latissimus dorsi (or lats; the largest back muscle known for its large, flat “V” shape).

2

HAMMER CURL + PRESS

Targets: Both the short head and long head of the biceps and shoulders.

3

NARROW PRESS + SKULL CRUSHER

Targets: Chest muscles (both the larger pectoralis major and the smaller pectoralis minor) and triceps.

4

BIRD DOG + BACK ROW

Targets: Upper, mid, and lower back, lats, glutes, hamstrings, abs and core.

Screenshot Workout

1. Back Row 2. Hammer Curl + Press 3. Narrow Press + Skull Crusher 4. Bird Dog + Row DO IT: 30 seconds per exercise, 15 seconds rest.

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