

3–4 sets × 10–12 reps (60–75% 1RM, RPE 6–8)
4–5 sets × 8–10 reps (65–80% 1RM, RPE 6–8)
2–3 sets × 12–15 reps (50–70% 1RM, RPE 6–7)
Underhand grip
Pull to lower abdomen
Squeeze shoulder blades
Elbows drive back
Control descent
Back stays flat
Rounding back
Using too much momentum


3–4 sets × 10–12 reps (60–75% 1RM, RPE 6–8)
4–5 sets × 8–10 reps (65–80% 1RM, RPE 6–8)
2–3 sets × 12–15 reps (50–70% 1RM, RPE 6–7)
Underhand grip
Pull to lower abdomen
Squeeze shoulder blades
Elbows drive back
Control descent
Back stays flat
Rounding back
Using too much momentum
Not squeezing shoulder blades
Pulling too high
Going too fast
Incomplete range
Not squeezing shoulder blades
Pulling too high
Going too fast
Incomplete range
The bent over barbell row is a compound exercise that targets the mid-back, lats, and rhomboids. This rowing movement is excellent for building back thickness, improving posture, and developing overall pulling strength.
This exercise targets mid-back and lats.
The seated cable row is a compound exercise that targets the lats, mid-back, and rhomboids with constant cable tension. This exercise is excellent for building back thickness, improving posture, and developing overall pulling strength.
The bent over barbell row is a compound exercise that targets the mid-back, lats, and rhomboids. This rowing movement is excellent for building back thickness, improving posture, and developing overall pulling strength.
This exercise targets mid-back and lats.
The seated cable row is a compound exercise that targets the lats, mid-back, and rhomboids with constant cable tension. This exercise is excellent for building back thickness, improving posture, and developing overall pulling strength.