Is someone already hogging the cable machine? Pull your self towards a sexy back and toned arms on the functional floor with the classic row.
Rowing movements are hands down the best for back sculpting, but traditional sing-arm rows make it easy to over-rotate your torso and use your body angle (rather than your muscles) to pull weight, says strength and conditioning specialist Tony Gentilcore.
This anchored kettlebell variation, on the other hand, stabilises you: “When you anchor your opposite arm to the kettlebell on the ground, it’s difficult to twist.” Less rotation means more work for your back, core and arms. Results!
- If you cant reach the kettlebells without rounding your back, prop them up on weight plates.
- The bells should feel heavy, but not impossible to lift. Try standing with no less than 8kg, but aim for at least 10 to 12kg if you’re not a beginner.
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- Row as if you’re putting your hand in your pocket – that way, you won’t lift too high and round your shoulders.
How to do it
Step one: Stand with feet hip-width apart, two kettlebells on the floor in front of you.
Step two: Hinge forward at the hips to reach down and grab the kettlebells, maintaining a straight back and a neutral neck.
Step 3: Row one kettlebell to your hips, keeping the opposite hand on the other kettlebell, then lower it to the ground. That’s one rep.
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Work it in
As a strength builder: 3 to 4 sets of 8 to 12 reps per side.
As a superset: Add on 8 to 10 reps of overhead presses.
As a finisher: Alternate five rows per side and five push-ups for eight minutes.
