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Seated Rows - (All Views)

Hypertrophy Workout (Day 1) - BACK • 30s

///// PRIMARY MUSCLES WORKED

SHOULDERS
- Posterior deltoid

BACK
- Latissimus dorsi
- Teres major
- Trapezius
- Rhomboid major

FOREARMS
- Brachioradialis

///// SECONDARY MUSCLES WORKED

NECK
- Levator scapula
- Splenius capitis
- Sternocleidomastoid

SHOULDERS
- Middle deltoid

BACK
- Teres minor
- Infraspinatus

CHEST
- Pectoralis major
- Serratus anterior

TRICEPS
- Triceps brachii, lateral head
- Triceps brachii, long head
- Triceps brachii, medial head

BICEPS
- Biceps brachii
- Brachialis

ABS
- External oblique

Up Next in Hypertrophy Workout (Day 1) - BACK

  • One-Arm Dumbbell Rows - (All Views)
    00:30
    One-Arm Dumbbell Rows - (All Views)

    One-Arm Dumbbell Rows - (All Views)

    ///// PRIMARY MUSCLES WORKED

    SHOULDERS
    - [R] Posterior deltoid

    BACK
    - [R] Trapezius
    - [R] Latissimus dorsi
    - [R] Rhomboid major
    - [R] Teres major

    BICEPS
    - [R] Biceps brachii
    - [R] Brachialis

    FOREARMS
    - [R] Brachioradialis

    ///// SECONDARY MUSCLES WORKED

    NECK
    - [R] ...

  • One-Arm Dumbbell Rows - (All Views) -...
    00:30
    One-Arm Dumbbell Rows - (All Views) -...

    One-Arm Dumbbell Rows - (All Views) -...

    ///// PRIMARY MUSCLES WORKED

    SHOULDERS
    - [L] Posterior deltoid

    BACK
    - [L] Trapezius
    - [L] Latissimus dorsi
    - [L] Rhomboid major
    - [L] Teres major

    BICEPS
    - [L] Biceps brachii
    - [L] Brachialis

    FOREARMS
    - [L] Brachioradialis

    ///// SECONDARY MUSCLES WORKED

    NECK
    - [L] ...

  • Back Extensions - (All Views)
    00:30
    Back Extensions - (All Views)

    Back Extensions - (All Views)

    ///// PRIMARY MUSCLES WORKED

    BACK
    - Iliocostalis thoracis
    - Spinalis thoracis

    ABS
    - Quadratus lumborum

    GLUTES
    - Gluteus maximus

    HAMSTRINGS
    - Biceps femoris, long head
    - Biceps femoris, short head
    - Semimembranosus
    - Semitendinosus

    ///// SECONDARY MUSCLES WORKED

    BACK
    ...

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