This workout is Day 4 of Patrice's 5-Day Strong and Sculpted 2 but can serve as a standalone workout.

Related Short: Are your dumbbells taking you for a ride?

Welcome to Day 4 of Strong & Sculpted 2! Today we're returning to our heavy strength work with an upper body pull workout targeting the back, rear shoulders, and biceps.

Just like our previous heavy strength days, we'll begin with our focus lift while we're fresh before progressing into complementary pulling exercises and targeted accessory work.

Workout Overview
Today's focus lift is the dumbbell bent-over row. We'll tackle this movement first, giving you multiple opportunities to challenge your weight selection while focusing on maintaining a strong hinge position and generating the movement through your back. We'll move into unilateral rowing before going into pullovers, rear-delt work, and biceps-focused exercises.

Focus and Benefits
This workout targets the major muscles of the back along with the rear shoulders and biceps. Heavy rows develop pulling strength, while unilateral work challenges your core and helps you focus on each side independently. Accessory exercises will round out the session by targeting the smaller muscles that contribute to shoulder stability and upper-body strength.

You'll also be challenged to maintain a strong hip hinge during our unsupported rows, bringing the core and posterior chain into the equation as stabilizers.

Equipment

• Light, moderate, and heavy dumbbells.

Tips & Helpful Information

• Own Your Hinge: During bent over rows, push your hips back, maintain a soft bend in your knees, brace your core, and keep your spine long.
• Pull With Your Back: Think about driving your elbows behind you rather than simply moving the dumbbells with your hands.
• Control the Lowering Phase: Don't let gravity take over. Control the dumbbells as you lower them to create additional time under tension.

Difficulty & Modifications
Level 4 out of 5- This workout is intended for intermediate to advanced individuals. Go lighter to make things easier, particularly if maintaining the bent-over position becomes difficult. You can also perform single-arm rows with the non-working hand supported on your thigh if additional stability is needed. Increase the challenge by gradually increasing your resistance while maintaining the same controlled tempo and range of motion.

Workout Breakdown

Warm-Up: 3 Minutes

• Reverse Fly
• Row
• Good Morning Reach
• Plank to Down Dog

Block 1: Primary Strength, 40 Seconds Work / 40 Seconds Rest | 3 Rounds

• Bent-Over Row
• Single-Arm Row + Hold — Right
• Single-Arm Row + Hold — Left

Block 2: Secondary Strength, 40 Seconds Work / 15 Seconds Rest | 3 Rounds

• Lat Pullover
• Kneeling Reverse Fly
• Upright Row

Block 3: Accessory Strength, 30 Seconds Work / 10 Seconds Rest | 3 Rounds

• Hammer Curl
• Zottman Curl

Cooldown: 3 Minutes

• Cat Cow
• Thread the Needle R/L
• Tricep/Lat Stretch