This Fast Finisher Back Workout Uses 3 Rows to Build Muscle

Jennifer E. Engen

Whether you’re looking for a new way to cap off a focused training session or you’re short on time and want a quick go-to routine, the Men’s Health MVP Fast Finisher series can give you a hard-hitting, turbo-paced solution. Trainer Mathew Forzaglia, NASM is challenging MH fitness director Ebenezer Samuel, C.S.C.S. to take on the blistering workouts, which are all designed to achieve three major aims: to be exciting, efficient, and effective. You can’t ask for more for an experience that will take you about 1o minutes to finish.

Today, the focus is on your back. Forzaglia is outlining a simple three-exercise kettlebell row series that will push you to your limits while building muscle and strength. You’ll need a set of kettlebells to take on the session (but in a pinch, dumbbells will work, too). You’ll start in a sumo stance—which requires you to stand with your legs beyond shoulder-width apart and your toes pointed out—with the weights on the ground between your legs.

You’ll perform the first two different row variations from the sumo stance. After you find the right foot position for you, hinge at the hips to assume the bent-over position. From there, grab the weights in both hands with a neutral grip. From there, get ready to row.

Each exercise demands that you perform reps until failure. This doesn’t just mean that you can’t lift the weights anymore; instead, make sure that you’re still using good form. That means making sure that you can keep that strong hip hinge position, squeezing your glutes and bracing your core to retain tension. Once you feel your butt rising or your back arching, call it quits for that set.

The Back-Blasting Fast Finisher

Repeat for 3 total rounds. Rest 90 seconds between rounds.

    Reps until failure

    • Unilateral Kettlebell Row

      Reps until failure

        Reps until failure

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