If you want width, you must row. This workout is great on its own, but is also an ideal approach if you like to do two back days a week, one focused more on horizontal pulls, the other on vertical pulls. That's the approach taken in the popular program 30-Day Back with Abel Albonetti.

Row-to-Grow Back Day

1

Reverse-grip bent-over row

4 sets, 6-8 reps (rest 2 min. )




2

SINGLE-ARM DUMBBELL ROW

Perform all of the reps on one side before switching to the other. Don’t rest between sides and rest 90 sec. between sets.

Single-Arm Dumbbell Row

3 sets, 8-10 reps (left side, no rest)




Single-Arm Dumbbell Row

3 sets, 8-10 reps (right side, rest 90 sec. )




3

Wide-Grip Seated Cable Row

3 sets, 10-12 reps (rest 1 min. )




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