Build a Stronger Back and Bigger Arms In This 3-Move Workout

·1-min read
Photo credit: photographer - Getty Images
Photo credit: photographer - Getty Images

Abs, chest and bicep workouts may get all of the good press, but make no mistake, it’s a wide back and broad shoulders that truly maketh the man.

Use this three-pronged combo of metabolic conditioning, calisthenics and classic bodybuilding to crush calories, build fireproof lungs and pump up your shoulders and lats to build a body that looks as good as it moves.

Work your way through eight total rounds of the following triplet, resting as necessary to keep your form squeaky-clean, but keeping your foot on the throttle throughout.

Pull-up x 5

Grasp a pull-up bar with an overhand grip over shoulder width apart, lift your feet from the floor, hanging freely with straight arms. (A) Pull yourself up by flexing the elbows whilst pinching your shoulder blades together. When your chin passes the bar, (B) pause before lowering to the starting position.

Push Press x 10

Clean your dumbbells onto your shoulders, palms facing in. Take a breath and brace your core. (A) Dip at the knees and use your legs to help (B) press your dumbbells overhead. Lower under control to your shoulders and repeat.

Row x 15cal

Put your foot on the gas here, nothing good ever came from your comfort zone. Push hard away from the flywheel with your legs (A). Keep your arms straight until your legs are extended, then pull the handle into your chest (B). Reverse the movement. Hold a good pace, this distance should take less than a minute.

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