Pull yourself to bigger back muscles with this intense superset

When youre working out your back, one of the best things you can do is pull.

"This is all about owning your pull and maintaining constant tension in your mid-back," says Samuel. "Hit it after heavy row work and pull-up/pulldown work on back/pull day."

To perform the superset, you'll need a weight plate, a set of dumbbells, and an adjustable bench, so this is best for the gym. If you want to try it out at home, check out this bench from Bowflex.

The Back Pull Finisher Superset

Perform these two exercises consecutively, taking no rest between them. Repeat twice for 3 total rounds, resting for 1 minute between each round.

Plate Incline Bench Row Hold

10 to 15 seconds

Sit forward on the incline bench, resting your chest against the back rest.
Hold the plate in front of you with both hands.
Squeeze your back to pull the plate actively in toward the bench.
Hold for 10 to 15 seconds.

Mixed-Style Incline Rows

4 to 6 pairs

Sit forward on the incline bench, resting your chest against the back rest.
Grab a dumbbell in each hand, holding them with your palms parallel to one another.
Squeeze your back to row the weight up with both arms.
Hold the position with your left arm as you row down with your right. Return your right side up, then repeat the motion on your left. That's one pair.

"You're taking your time on these," Samuel advises. "You should've felt a nice good squeeze in your mid-back during that plate hold, and you want to feel that same squeeze every time you row up both dumbbells."

For more tips and routines from Samuel, check out our full set of Eb and Swole workouts.