ADVERTISEMENT

Pull yourself to bigger back muscles with this intense superset

Men's Health Fitness Director Ebenezer Samuel, CSCS, drills down on the pulling motion that is essential to rows to finish off his back days with this crusher of a superset.

___9128618___2018___11___22___5___ebmove-1542813824

"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

ADVERTISEMENT

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

ADVERTISEMENT

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.

JOIN OUR PULSE COMMUNITY!

Unblock notifications in browser settings.
ADVERTISEMENT

Eyewitness? Submit your stories now via social or:

Email: eyewitness@pulse.ng

Recommended articles

The largest snake in the world Ana Julia is dead — unknown gunmen suspected

The largest snake in the world Ana Julia is dead — unknown gunmen suspected

10 sexual benefits of watermelon for men and women

10 sexual benefits of watermelon for men and women

8 sexual benefits of ginger for men and women

8 sexual benefits of ginger for men and women

10 Sex Positions for Super-Deep Penetration

10 Sex Positions for Super-Deep Penetration

What It Feels Like to Use a Butt Plug While Masturbating

What It Feels Like to Use a Butt Plug While Masturbating

11 Ways Men Can Make Their Orgasms Even Better

11 Ways Men Can Make Their Orgasms Even Better

10 latest senator styles for men

10 latest senator styles for men

Why You Should Try Anal Fingering Before Having Anal Sex

Why You Should Try Anal Fingering Before Having Anal Sex

5 Sex Positions to Stimulate Her G-Spot

5 Sex Positions to Stimulate Her G-Spot

Dr Akpa Chidinma of Curvy Girl Essentials champions inclusivity in beauty standards

Dr Akpa Chidinma of Curvy Girl Essentials champions inclusivity in beauty standards

Pocketwatching in Relationships: What it is and how to deal with it

Pocketwatching in Relationships: What it is and how to deal with it

Money or love? Which is the most important in relationships, according to science?

Money or love? Which is the most important in relationships, according to science?

ADVERTISEMENT
ADVERTISEMENT