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