Circuit Set 4 -  Bent Rows / Overhead Tricep Extensions

In the 4th circuit, you will work your back muscles and your triceps. The first two sets of each exercise are performed at regular speed for a total of 20 repetitions. The second two sets of each exercise are performed at a slower speed for 10 repetitions You will need to be quick when moving from one exercise to the other. The circuit follows the same pattern as the previous circuit. Circuit 4 goes like this: Bent rows (normal speed)  >>  short rest >>  tricep extensions (normal speed)  >>  short rest >>  bent rows (slow speed)  >>  short rest  >> tricep extensions (slow speed)

Exercise 1 –  Bent Rows

Depending on how your legs are feeling and your level of fitness, you can either do these standing or seated.

Standing Bent over rows – Begin by placing your feet shoulder width apart or closer. Bend at your knees slightly and find a focus point directly in front of you. Next, bend at your waist until you are at least at a 45° angle. It is extremely important that you keep your back flat with a slight arch. DO NOT round your back. Your legs may fatigue during this exercise. With your weights or resistance cord in hand, begin with your arms in the extended position. Begin the exercise by pulling your arms to your sides. Your hands/palms should be either facing your sides or facing forward (see images). Work your full range of motion and squeeze your back muscles as you bring your arms up. Lower back down to your full range of motion.

Seated bent over rows – Everything is the same as above with the exception that you are seated with a slight lean forward. Keep your back flat and your focus forward. Be aware of the bench as you lower the weights back down.

Tips

• Whether you are performing this exercise seated or standing, use resistance that allows you to keep great form.
• If your legs fatigue first, be careful not to compromise your form. Use a bench on the next set.

Exercise 2 –  Tricep Extensions

Depending on how your legs are feeling and your level of fitness, you can either do these standing or seated.

Standing overhead extensions – Begin by placing your feet shoulder width apart or slightly wider. The set begins in the up position where your arms will be fully extended above your head. Begin by bending your arms at your elbow joint and be aware of keeping your shoulders from moving. You will lower the weights just over the top of your head and press back up. If you have any type of shoulder problems or this is an uncomfortable position, see the modifications below.

Seated overhead extensions – Begin in the seated position and follow the instructions above.

 

Tips

• Using one dumbbell instead of two may help steady your arms to avoid bumping your head on the way down
• Keep your elbows close and avoid having them flare out to the sides