Body Row Cross Row Lat Pulldown Hyperextension Circuit
Targets the lats, rhomboids, lower back with a controlled circuit pattern; builds strength, control and mind-muscle connection.
BackAdvancedStrengthCircuit
At a glance
| Muscles worked | Primary: Lats, Rhomboids, Lower back. Secondary: Biceps, Rear delts |
|---|---|
| Muscle group | Back |
| Difficulty | Advanced |
| Type | Strength · Circuit |
| Sets & reps | 3 sets × 3 rounds |
| Estimated calories burned | ~5 kcal |
How to do it
- Do a body row.
- Move into a cross row.
- Perform a lat pulldown.
- Finish on the hyperextension, then repeat the circuit.
Equipment
- Cable Pulley
- Hyperextension bench
Coaching tips
Benefits
Targets the lats, rhomboids, lower back with a controlled circuit pattern; builds strength, control and mind-muscle connection.
Common mistakes
Rushing the reps or letting the form break down.
Make it harder
Increase the load, reps, or time under tension.
Make it easier
Reduce the range of motion, load, or reps and go slower.
Breathing
Exhale on the effort, inhale on the return.
Build a workout with this exercise
Plan sessions, track your progress and match your meals to your training, free.
Try it free in BmarchaiMore back exercises
Single Arm Banded Row in Lunge Elbow Up
Intermediate · 3 sets × 10-12 each sideCross Body Pulley D Handle Rotation Rows
Intermediate · 3 sets × 12-15 each sideBent over row thumbs up then palms down
Intermediate · 3 sets × 10-12 repsUnderhand Single Arm Alternating Bodyweight Row
Intermediate · 4 sets × 20 repsbodyweight hand tension bent arm lateral raise
Beginner · 3 sets × 10-12 repsdumbbell row warmup for hyrox crossfit w Rey
Beginner · 3 sets × 10-12 repsGeneral fitness and nutrition information, not medical advice. Check with a qualified professional before starting a new exercise or diet plan, especially if you have an injury or health condition.