Ballistic Row

Lats, Traps, BicepsBarbell/Dumbbells/Band

An explosive row designed to build dynamic back and arm power. Targets the lats, traps, and biceps with moderate spinal loading.

How to do it

1Grab your weight and stand tall with feet shoulder-width apart.

2Hinge forward at the hips, maintaining a flat, rigid spine.

3Explosively row the weight toward your lower belly using your back muscles.

4Lower the weight under control, absorbing the dynamic force smoothly.

5Reset your stable stance before starting the next rep.

Common mistakes

Rounding your back during the hinge, placing unwanted stress on spinal discs.

Using excessive body momentum, taking work off the back muscles.

Letting the weight drop uncontrollably, risking muscle strains.

Breathing

Inhale to prepare, then exhale forcefully as you explosively row up. Inhale on the controlled drop down.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.