Build a Strong and Sturdy Back With This Tri-Set

Combining Barbell Bench Press and Dumbbell Rows is a classic example of a superset.

Supersets can have several purposes. For more efficient workouts, athletes can pair pushing and pulling exercises. Combining Barbell Bench Press and Dumbbell Rows is a classic example of this.

Compound sets are supersets in which the athlete completes two or more exercises in a row that both work the same muscles or movement pattern. These compound sets are very effective at pushing through plateaus, developing endurance, grip strength and leading to greater muscle growth.

Strong Back

Introducing the ultimate back superset workout.

This tri-set has yielded great results with athletes looking to add size and strength, and build endurance. These three exercises are to be completed back to back with little to no rest between them, and 2-3 minutes of rest between sets. For sets and reps, the following progression has been found to be effective. You may increase the weight throughout sets and weeks as you begin to adapt.

Week 1: 3 Sets, 6 Barbell Incline Rows, 8 Incline Dumbbell Rows, 20 Incline Band Pull Aparts

Week 2: 4 Sets, 6 Barbell Incline Rows, 10 Incline Dumbbell Rows, 25 Incline Band Pull Aparts

Week 3: 4 Sets, 6 Barbell Incline Rows, 10 Incline Dumbbell Rows, 30 Incline Band Pull Aparts

Week 4: 3 Sets, 6 Barbell Incline Rows, 8 Incline Dumbbell Rows, 20 Incline Band Pull Aparts

Incline Barbell Row: This is the first exercise in the back superset and has a limited range of motion. This allows the athlete to lift more weight. Having the chest supported limits the risk for injury. Do not cheat this movement by lifting your chest off the bench. Although this may help you lift more weight, it will not get your back stronger. Check your ego at the door.

Incline Dumbbell Row: This exercise allows the athlete to lift lighter weights for more repetitions through a greater range of motion. Focus on pulling your elbows back rather than bringing your hands toward your torso, this will engage your lats and delts rather than your biceps.

Incline Band Pull Apart: This exercises trains shoulder extension endurance, and after the lats and delts are fatigued from the two sets of rows, it can be a real burner. Ensure that while performing this exercise that your rib cage does not flare out and your shoulders do not shrug up during the movement. You should feel this exercise across your upper back.

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