Bench Row to Tricep Kickback | Core, Lats & Arms in One Move
5Let’s get a little more bang for your buck 💥
This combo move—bench row into tricep kickback—hits your lats, lights up your triceps, and challenges your core all in one go.
Setup:
✅ One knee and hand on a bench or sturdy chair
✅ Other leg grounded
✅ Dumbbell in opposite hand
Start with a strong row—elbow close to your side, shoulder down and back—then pause at the top and kick it back into tricep extension.
💥 Exhale before and during the row
💥 Exhale again during the kickback
💥 No wild twisting—your core is quietly working hard to hold you steady
This one’s clutch for postpartum strength rebuilds, especially if you’re short on time but still want to feel strong AF.
You’re training pull strength, shoulder stability, arm tone, and core coordination all in one smooth move.
A little weight goes a long way with this one. Try without weight first, then 1-3 pounds.
Try it for 8–12 reps each side and let me know—where do you feel it the most?
#RowToKickback #TricepKickback #PostpartumStrength #LatsAndTriceps #CoreAndUpperBody #PelvicFloorPT #MomStrength #ReturnToLifting #ExhaleOnEffort #FunctionalStrength #WomenWhoLift #AntiRotationTraining #PaglianoRunning
Ask ChatGPT