When you’re working out your back, one of the best things you can do is pull.

Men’s Health Fitness Director Ebenezer Samuel, CSCS, drills down on the pulling motion that is essential to rows to finish off his back days with this crusher of a superset.

“This is all about owning your pull and maintaining constant tension in your mid-back,” says Samuel. “Hit it after heavy row work and pull-up/pulldown work on back/pull day.”

To perform the superset, you’ll need a weight plate, a set of dumbbells, and an adjustable bench, so this is best for the gym. If you want to try it out at home, check out this bench from Bowflex.

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Perform these two exercises consecutively, taking no rest between them. Repeat twice for 3 total rounds, resting for 1 minute between each round.

Plate Incline Bench Row Hold

10 to 15 seconds

Bowflex SelectTech 4.1 Bench

$229.00

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Mixed-Style Incline Rows

4 to 6 pairs

“You’re taking your time on these,” Samuel advises. “You should’ve felt a nice good squeeze in your mid-back during that plate hold, and you want to feel that same squeeze every time you row up both dumbbells.”

For more tips and routines from Samuel, check out our full set of Eb and Swole workouts.

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