Why it's on the list: This is a total back-builder: upper back, lower back, lats, traps, spinal erectors—the whole deal. And the science backs it up. It's a staple of the best back workouts for men, but make no mistake, it's great for back workouts for women, as well.

Bent-over row variations for back growth:

In your workout: Do heavy bent-over rows toward the start of your back workout in lower rep ranges, such as 6-8 or 8-10, in order to save your lower back. If you're wrecked from deadlifts, skip it or do it on a second back day later in the week.

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