Unlock Serious Back Growth in 7 Minutes…

Lying Seated Rows and 1-Arm Cables Done Right

If you’re looking to level up your back, this Lying Seated Rows superset is where it’s at. Here’s the deal: you’ll start with Lying Seated Rows and then hit 1-Arm Cable Rows, using a 20-15-10-20 rep scheme. Do this in just 7 minutes, and your back will feel it.

Key: Stretch & Squeeze

I’m always focusing on two things: stretching the muscle at the start of the movement and squeezing hard at the end. These small tweaks make a huge difference, helping you get the most out of every rep and build that thick back muscle.

➣ Check out Stretch & Squeeze starting at 1:30 here:

Superset Breakdown:

• Exercise: Lying Seated Rows, superset with 1-Arm Cable Rows
• Rep Scheme: 20-15-10-20
• Duration: 7 minutes
• Focus: Stretch at the start, squeeze at the top