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Bench Row Backbone
Beginner 38 min

Bench Row Backbone

Calories

280 kcal

Equipment

Suspension Trainer, Barbell, Power Rack, Lat Pulldown Machine, Weight Plate

Intensity

—

Focus

Upper Back, Hamstrings, Chest, Lats, Obliques

Workout Exercises

1

Suspension Trainer Row

8 min

Suspension Trainer Upper Back

Description

A classic upper-back and biceps exercise using a suspension trainer to pull your chest toward the handles while keeping a rigid, plank-like body. You control difficulty by walking your feet forward (harder) or backward (easier) to change your body angle.

How to perform

  1. Step 1

    Step 1

    Stand holding both suspension trainer handles with your arms straight and your body leaning back in one long line. Keep your ribs down and glutes tight so your hips don’t sag. Set your feet shoulder-width apart and let the straps stay taut.

  2. Step 2

    Step 2

    Stand in the same lean-back position and pull the handles toward the sides of your ribs until your elbows bend as far as they can. Squeeze your shoulder blades together and keep your body straight like a plank. Stop when your chest is closest to the handles without shrugging your shoulders.

  3. Step 3

    Step 3

    Stand leaning back again with your arms straight, letting the handles move away from your ribs under control. Keep your shoulders down and your core tight so your hips and chest travel together. Reset with the straps taut and repeat.