Row Workout at Home (15 Minutes) | Best Exercise for Back & Posture

Struggling with posture or that “dad hunch” from long days at the desk? 💻👨‍👧 Rows are one of the best back exercises to fix posture, build strength, and keep you sturdy for real life — kids, groceries, and everything in between. And the best part? This 15-minute row workout can be done anywhere at home, no fancy gym required.

This is Day 1 of my 5-Day 15 MIN WORKOUT SERIES— short, simple, and effective workouts designed for busy parents who want real results in less time.

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👉 Need the full form breakdown first? Watch my Row Tutorial video here: [   • At-Home Row Tutorial | The Ultimate Back B...  ]

👉 Ready for tomorrow? Check my day 2 of 5 workout.
Face Pull Tutorial: [   • How I Fixed My Shoulders With One Move | F...  ]
Face Pull follow-along Workout (Day 2) here: [   • 15 Minute Resistance Band Shoulder Workout...  ]

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🔹 Workout Structure
• 5 sets (≈3 minutes each)
• 2:30 work time per set — rows at your pace
• “Hurry-up” buzzer at 2:00 (final push)
• 30 sec rest (with quick variation demos)
• About 15 minutes total — anytime, anywhere

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⚡ My Gear & Recommendations (affiliate links):
• Olympic Rings: [Amazon link]
• Resistance Bands: [Amazon link]

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This is Introverted Fitness Dad — function over fashion, busy dad strength.
💪 Subscribe to follow the full 5-day, 15-minute workout series: [   / @intr0v3rtedf1tne55dad  ]

Social Media links:
IG:   / introvertedfitnessdad  

Thank you and have a blessed day!