Back, Bicep, and Core Workout

Hey everyone!  It’s Home Exercise of the Week time and I have the third part here for you of the three part split routine.  This week we are going to do the Back, Bicep, and Core Workout.  This routine is going to get your arms looking strong and toned and is going to strengthen the ever important muscles of the back.  Strong back and core muscles help prevent back problems as you age and especially if you spend many hours at a desk job, not to mention how great a strong back looks!

This Back, Bicep, and Core Workout does have some dumbbell exercises in them so if you have a set that’s great but if not then grab some stuff around the house that you can lift and curl like heavy soup cans, water bottles, pets, children, etc! 😉

Have fun, work hard, sweat a lot, and be awesome!

Back, Bicep, and Core Workout


  • 10 Pushups
  • 12 Spiderman Climbs
  • 10 Spinal Rotations for each side
  • 10 Shoulder Circles for each arm

Superset 1

Rest for 30 to 60 seconds then repeat the superset 2 more times

Superset 2

Rest for 30 to 60 seconds then repeat the superset 2 more times

Superset 3

Rest for 30 to 60 seconds then repeat the superset 2 more times

Plank Back Row

Is it just me or do the weeks fly by faster and faster?  It seems like I just posted a Home Exercise of the Week and now it’s that time again!

This week I would like you to try a Plank Back Row!  I know I named the exercise differently in the video but a One Arm Back Row from a Pushup Position is just way too long and not very catchy!

There are a lot of muscles being used in this exercise so the metabolic effect is very high.  The more muscles you use, the more calories you burn.  The primary muscles targeted are your lattisimus dorsi, teres major, posterior deltoids, and trapezius. (if the latin words are confusing you, you’re not alone…basically they are your back muscles, rear shoulder muscles and your neck muscles)  With the Plank Back Row, you will also be working your core as well!

Some key tips to remember when doing the Plank Back Row:

  • keep your body as straight as possible (no butts sticking up in the air)
  • pull your belly button in towards your spine to keep your abdominals flexed
  • raise your arm forward and pull your elbow back keeping it in line with your upper body
  • if the full plank position is too challenging at first, try performing this exercise from your knees instead of your toes until you get stronger

So there you have the Plank Back Row!  This is a great back and core exercise that requires no equipment whatsoever…just a small amount of room and you’re good to go!