Sculpt your back and arms with this three-move circuit

November 29, 2017 10:49 PM

Work your muscles while using your core and legs to stabilize your body.

We’re always looking for ways to spruce up our standard back-and-arms workout.

So we were grateful when Frank Fata, a trainer at Equinox, showed us the quick circuit in the video above. It’s a challenging back-and-arms workout in itself, but it also has the bonus of working both your legs and core.

“I’m going to show you guys a great circuit to hit the arms and the back,” Fata says. “For this, you’re going to do three moves, four rounds, 15 reps each exercise.”

That’s a lot of reps in total. Start with a split stance (or, as some might call it, a lunge). “Get the knee really close to the ground so the legs and core work,” Fata says.

Then lean forward with two dumbbells and curl up, really squeezing the biceps and getting the blood rushing to those muscles.

Second move: switch your split stance so that the left leg is behind you. Again, keep your knees close to the ground, and perform a tricepkickback with both arms. All the while, you’re working your core and legs in the split stance.

Lastly, finish up in a close stance, legs together. Keep your knees slightly bent. Then with an underhand grip on the dumbbells, perform 15 rows.

Do that circuit four times and you’ll definitely start to see the definition in your arms—plus, you'll get a great burn in your legs and core.