Upper-Body Strength and Rowing Workout

A well-designed workout can combine strength and conditioning without turning every exercise into a race.

This session includes:

• Single-arm floor presses
• Dead-stop kettlebell swings
• Bat wings
• Rowing

Together, these exercises challenge:

• Upper-body pushing strength
• Upper-back strength and control
• Hip and hamstring strength
• Hip power
• Core and trunk stability
• Grip strength
• Cardiovascular fitness
• Whole-body work capacity

The floor press develops upper-body pushing strength while challenging the trunk to remain stable under an uneven load.

The dead-stop swing develops force through the hips, with each repetition beginning from a stationary kettlebell.

Bat wings add upper-back and shoulder-blade work, while the rowing section combines the legs, hips, trunk and upper body in a sustained conditioning effort.

Workout Overview

The original workout was designed to be completed in 30 minutes or less.

Part A: Strength Circuit

Complete up to eight rounds:

• Single-arm floor press: 8 repetitions on each side
• Dead-stop kettlebell swing: 8 repetitions
• Bat wings: 8 repetitions

Rest as needed between exercises and rounds.

Part B: Rowing

Complete:

• 500 metres of rowing
• Repeat for a total of four efforts

This produces a total rowing distance of 2 kilometres.

The original workout does not specify how much rest should be taken between each 500-metre effort.

Depending on your fitness and the intended training effect, you could use:

• A short, controlled recovery
• A longer recovery that allows a stronger rowing pace
• A complete 2-kilometre row without stopping

The version you choose should reflect your current fitness, rowing experience and the amount of fatigue created by the strength section.

Choose Your Starting Level

You do not need to begin with eight strength rounds and four full rowing efforts.

Beginner or Returning to Training

Complete:

• 3–4 strength rounds
• 1–2 rowing efforts of 250–500 metres

Use:

• A light floor-press weight
• A kettlebell deadlift or lighter dead-stop swing
• A manageable bat-wing variation
• A controlled rowing pace

Rest for approximately 60–90 seconds between strength rounds when needed.

Intermediate

Complete:

• 5–6 strength rounds
• 3 rowing efforts of 500 metres

Use weights that feel challenging while allowing consistent movement quality.

Take enough recovery between rowing efforts to maintain a controlled technique.

Experienced

Complete the original version:

• 8 strength rounds
• 4 rowing efforts of 500 metres

Increase the challenge through appropriate weight, rowing output and movement quality rather than simply trying to rush through the entire session.

This Is One Workout, Not a Complete Training Program

This article provides one workout. It is not a complete training program.

A workout tells you what to complete during one training session.

A training program looks at the bigger picture. It determines:

• Which exercises are appropriate for you
• Which physical qualities need the greatest attention
• How often you should train
• How your sessions fit together across the week
• How much weight and training volume you should begin with
• How training fits around injuries, sport, work and other activities
• How much recovery you need
• When exercises should be progressed
• When your program should be modified
• Whether your training is moving you towards your goals

This workout has a strong emphasis on:

• Upper-body pressing
• Upper-back control
• Hip power
• Rowing conditioning

A complete program would also consider whether you need:

• Squatting strength
• Heavier hip-hinge strength
• Single-leg strength
• Vertical pulling
• Overhead pressing
• Loaded carries
• Rotational strength
• Balance
• Longer-duration aerobic work
• Mobility and recovery training

It would also consider what you completed in your previous session, what you will train next and how well you are recovering.

The workout provides today’s session.

Your program determines how today’s training contributes to your progress over weeks and months.

Who Is This Workout For?

This workout may suit someone who:

• Has some previous strength-training experience
• Is familiar with kettlebell hinge exercises
• Can perform a suitable floor-press variation
• Has experience using a rowing machine
• Wants to combine strength and conditioning
• Wants to develop upper-body strength and hip power
• Has approximately 30–45 minutes available

The broad structure can be adapted for someone with less experience.

However, a dead-stop kettlebell swing is still a fast, powerful movement. Someone who has not learned an effective hip hinge should begin with kettlebell deadlifts rather than trying to learn swings while fatigued.

The exact bat-wing exercise should also be demonstrated before the workout begins.

Someone currently managing shoulder, back, wrist, elbow or hip concerns may require different exercises, weights, ranges of movement or training volumes.

Equipment You Will Need

You will need:

• One or two kettlebells or dumbbells for floor presses
• A kettlebell for dead-stop swings
• The equipment used for your bat-wing variation
• An exercise mat
• A rowing machine
• A timer

You may need different weights for each strength exercise.

The weight used for a floor press will not necessarily be appropriate for a dead-stop swing or bat wing.

Select each load according to the purpose and technique of the individual exercise.

Part A: Strength Circuit

Complete up to eight rounds:

A1. Single-Arm Floor Press

Complete eight repetitions on each side.

A2. Dead-Stop Kettlebell Swing

Complete eight repetitions.

A3. Bat Wings

Complete eight controlled repetitions using the variation demonstrated by your coach.

The three exercises alternate between upper-body pushing, explosive hip strength and upper-back work.

This allows one area to receive some recovery while another is working.

Exercise 1: Single-Arm Floor Press

The floor press is performed while lying on the floor and pressing a kettlebell or dumbbell above the chest.

Because the workout prescribes eight repetitions on each side, it is best interpreted as a single-arm floor press.

The working arm produces the pressing force while the trunk helps prevent the uneven load from rotating your body.

What Does the Single-Arm Floor Press Develop?

Single-arm floor presses can help develop:

• Chest strength
• Triceps strength
• Shoulder strength
• Upper-body pressing strength
• Shoulder control
• Core and trunk stability
• Control under an uneven load
• Awareness of differences between sides

The floor limits how far the upper arm can travel behind the body.

This may make the exercise more manageable than some bench-press variations, although its suitability still depends on the person.

The single-arm position creates an additional trunk challenge because the weight is only held on one side.

Daily-Life Carryover

Upper-body pushing strength is useful when:

• Opening a heavy door
• Moving furniture
• Pushing a trolley
• Moving equipment
• Getting up from the floor
• Supporting yourself through your arms
• Completing household or manual tasks
• Controlling an object away from your body

The uneven load also challenges you to remain stable while one side produces more force than the other.

This can be useful because many real-life tasks are not performed with perfectly balanced loads.

Sporting Carryover

Upper-body pressing strength and trunk control may support activities involving:

• Throwing
• Racquet sports
• Contact sports
• Bracing
• Pushing against another player
• Swimming
• Gymnastics
• Ground-based sporting positions

The floor press does not reproduce these movements exactly.

It develops general pressing strength and control that may contribute to them.

Single-Arm Floor-Press Coaching Tips

Focus on:

• Positioning the weight safely before lying down
• Keeping your feet and lower body stable
• Maintaining control through your ribs and pelvis
• Keeping your wrist positioned above your forearm
• Lowering the weight under control
• Allowing the upper arm to contact the floor gently
• Pressing to a stable finishing position
• Avoiding excessive trunk rotation
• Using a controlled range
• Returning the weight safely after the set

Do not allow the weight to drop quickly towards the floor.

The lowering phase is an important part of the exercise.

Floor-Press Modifications

Possible alternatives include:

• Using a lighter weight
• Pressing with both arms
• Dumbbell floor presses
• Incline push-ups
• Wall push-ups
• Cable presses
• Machine chest presses
• Using a reduced range of movement

A two-arm floor press can provide a more balanced starting position for someone unfamiliar with single-sided pressing.

Exercise 2: Dead-Stop Kettlebell Swing

Complete eight repetitions.

In a standard set of kettlebell swings, the kettlebell continues moving from one repetition into the next.

In a dead-stop swing, the kettlebell returns to the floor and comes to a complete stop after each repetition.

You then reset your position before beginning the next swing.

This makes each repetition a separate effort.

What Does the Dead-Stop Swing Develop?

Dead-stop swings can help develop:

• Glute strength
• Hamstring strength
• Hip power
• Hip-hinge technique
• Grip strength
• Core and trunk stability
• Whole-body coordination
• The ability to produce force from a stationary start

Because the kettlebell stops between repetitions, you cannot rely on the rhythm or momentum created by the previous swing.

You must recreate a strong starting position each time.

This can make the exercise useful for practising the beginning and end of the swing while developing repeated hip power.

Daily-Life Carryover

Hip and leg strength are used during tasks such as:

• Lifting an object from the ground
• Moving equipment
• Standing from a bent position
• Climbing stairs
• Walking uphill
• Completing repeated physical work
• Handling gardening equipment
• Moving objects into or out of a vehicle

Daily-life lifting is generally slower and less explosive than a kettlebell swing.

The carryover comes from developing hip strength, grip and the ability to create force while maintaining trunk control.

Sporting Carryover

Hip power is important in many athletic actions, including:

• Sprinting
• Jumping
• Accelerating
• Changing direction
• Throwing
• Striking
• Swinging a racquet or club
• Contact sports

The dead-stop swing does not reproduce these sporting actions.

It develops a general ability to produce force rapidly through the hips from a stationary position.

Sporting skill still needs to be developed through practice of the sport itself.

Dead-Stop Swing Coaching Tips

Focus on:

• Beginning with the kettlebell slightly in front of you
• Setting your feet firmly
• Pushing your hips backwards
• Gripping the kettlebell securely
• Pulling the kettlebell back into the hips
• Driving forcefully through the hips
• Allowing the kettlebell to float rather than lifting it with the arms
• Finishing tall without leaning backwards
• Guiding the kettlebell back between the legs
• Returning it to the floor under control
• Resetting before the next repetition

Each repetition should begin from a deliberate starting position.

Do not rush the reset merely to complete the set faster.

Dead-Stop Swing Modifications

Possible alternatives include:

• Kettlebell deadlifts
• Elevated kettlebell deadlifts
• Romanian deadlifts
• Cable pull-throughs
• Glute bridges
• Hip thrusts
• Two-handed continuous swings
• Fewer dead-stop repetitions

Someone who cannot yet produce a controlled hip hinge should begin with a slower deadlift variation.

Exercise 3: Bat Wings

Complete eight repetitions using the bat-wing variation demonstrated by your coach.

The original Workout 129 lists bat wings but does not explain the setup or technique.

Bat wings are generally used to develop upper-back strength and shoulder-blade control. Depending on the version, they may involve a supported row, a held rowing position or repeated controlled contractions.

Before publishing the article, add Adaptive Strength’s exact demonstration so readers know:

• Which equipment to use
• What body position to adopt
• Whether each repetition is held
• How long any hold should last
• What range of movement is expected

What Do Bat Wings Develop?

Depending on the exact variation, bat wings may help develop:

• Upper-back strength
• Rhomboid and mid-back strength
• Shoulder-blade control
• Rear-shoulder strength
• Arm and grip strength
• Isometric pulling strength
• Awareness of upper-back position

The exercise can help train the muscles that draw the shoulder blades back and support the shoulders during pulling and pressing movements.

This gives the workout an upper-body pulling element to balance the floor press.

Daily-Life Carryover

Upper-back and pulling strength can be useful when:

• Pulling an object towards you
• Opening a heavy door
• Moving furniture
• Handling bags or equipment
• Holding an object close to your body
• Completing physical work with the arms in front
• Maintaining control while carrying
• Supporting the shoulders during pushing tasks

The exercise does not directly imitate most daily tasks.

Its value comes from strengthening the upper back and improving control around the shoulder blades.

Sporting Carryover

Upper-back strength and shoulder control may support activities involving:

• Rowing
• Swimming
• Paddling
• Climbing
• Racquet sports
• Throwing
• Grappling
• Contact sports
• Gymnastics

These activities require different techniques, but they all benefit from the ability to control the shoulders and produce pulling force.

Bat-Wing Coaching Considerations

The exact instructions will depend on the variation used by Adaptive Strength.

General priorities may include:

• Establishing a stable supported position
• Holding the weights securely
• Keeping the shoulders away from the ears
• Drawing the shoulder blades back under control
• Avoiding excessive shrugging
• Maintaining a controlled neck and trunk position
• Pausing if the exercise includes an isometric hold
• Lowering or releasing the position slowly
• Avoiding momentum

The goal should be controlled upper-back work rather than simply moving the arms as quickly as possible.

Bat-Wing Modifications

Depending on the purpose of the original movement, possible alternatives may include:

• Bench-supported dumbbell rows
• Chest-supported rows
• TRX rows
• Cable rows
• Resistance-band rows
• Band pull-aparts
• Face pulls
• Isometric row holds

The selected alternative should still provide an upper-body pulling or shoulder-blade-control exercise.

Part B: Four 500-Metre Rows

After the strength circuit, complete four rowing efforts of 500 metres.

This produces a total rowing distance of 2 kilometres.

The original workout does not prescribe a recovery period between efforts.

There are several ways the rowing section could be organised.

Option 1: Controlled Intervals

Complete:

• 500 metres of rowing
• Rest for 60–90 seconds
• Repeat for four total efforts

This provides some recovery while still creating a significant conditioning challenge.

Option 2: Work-to-Rest Intervals

Record the time taken to complete each 500 metres.

Rest for approximately the same amount of time before beginning the next effort.

For example, if the row takes two minutes, rest for approximately two minutes.

This allows each interval to be completed at a stronger pace.

Option 3: Continuous Two-Kilometre Row

Complete the full 2 kilometres without stopping.

This changes the emphasis from repeated intervals towards sustained pacing.

The best option depends on the purpose of the session and the individual’s current fitness.

What Does Rowing Develop?

Rowing can help develop:

• Cardiovascular fitness
• Leg drive
• Hip extension
• Upper-back endurance
• Arm and grip endurance
• Coordination between the legs, trunk and arms
• Whole-body work capacity
• The ability to maintain repeated effort

Rowing is a low-impact conditioning option because it does not involve running or repeated landing.

However, it still requires appropriate technique and pacing.

Daily-Life Carryover

Rowing does not directly reproduce most everyday tasks.

Its broader value comes from improving cardiovascular fitness and whole-body work capacity.

This may help with:

• Walking longer distances
• Climbing stairs
• Completing physical work
• Recovering between repeated tasks
• Participating in recreational activities
• Maintaining effort without becoming fatigued as quickly

General fitness can influence how manageable everyday movement feels.

Sporting Carryover

Rowing can help develop conditioning and repeated force production that may support:

• Rowing sports
• Paddling
• Swimming
• Field and court sports
• Combat sports
• Repeated-effort activities
• Sports requiring a combination of leg and upper-body endurance

The exact transfer depends on the demands of the sport and the rest of the training program.

Rowing Coaching Tips

Focus on:

• Beginning each stroke by driving through the legs
• Allowing the trunk to contribute after the leg drive begins
• Finishing with the arms
• Reversing the sequence during the recovery
• Keeping the handle path smooth
• Avoiding an excessively early arm pull
• Maintaining a controlled rhythm
• Using a pace you can repeat
• Avoiding an unnecessarily aggressive first interval

The goal is to keep each rowing effort reasonably consistent.

Starting the first 500 metres too hard may cause technique and output to fall significantly during later efforts.

How Hard Should the Rowing Feel?

The rowing section should increase your breathing rate and create whole-body fatigue.

However, the effort should match the interval structure.

With short rest periods, use a more controlled pace.

With longer rest periods, each 500-metre effort can be stronger.

Reduce the distance, pace or number of intervals if:

• Your rowing technique deteriorates significantly
• Your pace drops sharply from one interval to the next
• You cannot recover sufficiently
• Your lower back becomes uncomfortable
• You are unable to maintain an organised stroke sequence
• You experience pain rather than normal physical effort

Completing two or three consistent intervals may be more useful than forcing four poorly controlled efforts.

Why Do These Exercises Work Well Together?

The strength section contains three different movement qualities.

Floor Press: Upper-Body Push

The floor press develops pressing strength through the chest, shoulders and arms while the trunk resists rotation.

Dead-Stop Swing: Hip Power

The dead-stop swing develops force through the hips and requires each repetition to begin from a controlled stationary position.

Bat Wings: Upper-Body Pull and Shoulder Control

Bat wings develop the upper back and provide a pulling balance to the pressing exercise.

The rowing section then combines the legs, hips, trunk and upper body during a longer conditioning effort.

Together, the workout challenges:

• Upper-body pushing
• Upper-body pulling
• Hip strength and power
• Trunk stability
• Grip
• Shoulder control
• Cardiovascular fitness
• Whole-body work capacity

However, it is still only one training session.

The workout does not include a significant:

• Squat
• Single-leg exercise
• Overhead press
• Loaded carry
• Rotational movement
• Balance exercise

Those qualities may be trained elsewhere within a complete program.

How Hard Should the Strength Circuit Feel?

The first few rounds should feel controlled.

As the rounds accumulate, you may notice:

• Chest and triceps fatigue
• Upper-back fatigue
• Increased grip demand
• Fatigue through the hips and hamstrings
• An increase in breathing rate
• A greater need to concentrate on technique

Reduce the weights, repetitions or number of rounds if:

• Your trunk rotates excessively during the floor press
• You can no longer control the lowering phase
• Your dead-stop swing becomes dominated by the arms
• You stop resetting properly between swings
• Your bat-wing position becomes dominated by shrugging
• Your upper-back movement is replaced by momentum
• Your technique deteriorates substantially between rounds
• You experience pain rather than normal muscular effort

Completing four or five controlled rounds is generally more useful than forcing yourself through all eight with deteriorating movement.

How Can You Progress the Workout?

Progress one variable at a time.

You could:

• Increase from three strength rounds to four
• Gradually build towards eight rounds
• Add a small amount of floor-press weight
• Improve trunk control during the floor press
• Increase the dead-stop swing weight
• Improve the power and consistency of each swing
• Progress the bat-wing load or hold
• Increase the rowing distance
• Add another rowing interval
• Reduce rowing rest slightly
• Complete the same rowing intervals at a more consistent pace
• Complete the session with better movement quality

You do not need to progress every exercise during the same workout.

Your floor press may improve faster than your dead-stop swing. Your rowing pace may progress while the strength weights remain unchanged.

Progress should reflect the quality of your previous training rather than simply your ability to finish the session.

How Adaptive Strength Builds an Individualised Training Program

At Adaptive Strength, we do not simply give every member the same workout of the day.

Each member follows an individualised strength-training program based on their:

• Goals
• Current strength and fitness
• Training experience
• Injury and medical history
• Movement ability
• Weekly availability
• Sporting and recreational activities
• Response to previous training

Your sessions form part of a planned program rather than a collection of unrelated workouts.

A complete program considers:

• Which exercises are most appropriate for you
• Which physical qualities need the greatest attention
• How your training sessions fit together across the week
• How much training you can currently tolerate and recover from
• How your strength work fits around sport, work and other activities
• When an exercise, weight or training volume should be progressed
• When your program needs to be modified

Two members may train beside each other while following completely different programs because they have different goals, starting points and training histories.

One person may use a light two-arm floor press, kettlebell deadlifts and a supported row.

Another may complete heavier single-arm floor presses, powerful dead-stop swings and a more demanding bat-wing variation.

One member may row 250-metre intervals at a controlled pace, while another completes four strong 500-metre efforts.

Both can receive an appropriate challenge within the same supervised small-group environment.

Our coaches supervise each session, monitor how you are moving and make adjustments when required. Your program can then gradually progress as your strength, confidence and physical capacity improve.

The value is not simply being given a list of exercises.

It is having a program designed for you, coached properly and progressed over time.

Should You Try This Workout?

This workout may be useful if you can select an appropriate floor press, hip-hinge exercise, upper-back movement and rowing level.

However, one online workout cannot assess your technique, injury history, current training capacity or how the session should fit into the rest of your week.

That is the difference between completing a workout and following an individualised training program.

Looking for a More Personalised Approach?

Adaptive Strength provides individualised strength programs within a supportive, supervised small-group training environment in Booragoon.

Your program is built around your:

• Current ability
• Training experience
• Goals
• Injury history
• Exercise preferences
• Weekly schedule

Our strength coaches, physiotherapists and Exercise Physiologist work together to help members progress from their current starting point towards greater strength, confidence and long-term physical capacity.

Whether you are returning after an injury, getting back into exercise or looking for a more structured approach to training, the first step is an initial consultation and movement assessment.

Book a quick chat with Adaptive Strength to find out whether our approach is right for you.