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Dumbbell no. 71: Row to build a stronger back

Posted by Dottie Fildes for Strong Women Training Club

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It’s time to stop slouching over your laptop and complaining of back ache. This workout is going to help you build serious back muscles and retract those shoulders which should reduce the risk of hunching. It begins with a pulse-raiser in the form of high jumps and pulse sumo squats, before a strength circuit of overhead dumbbell presses, renegade rows and deadlift rows.

Energiser circuit: high jumps/double pulse sumo squat

The energiser circuit is designed to get your heart pumping and your muscles working. If you’re not sweating by the start of round two, you’re not going fast enough!

How to high jump

  1. Stand with feet hip-width apart
  2. Bend your knees slightly and then, using your arms, jump into the air
  3. Bring your knees as high as possible
  4. Keep a slight bend in them as you come back to the ground
  5. Reset and go again