bench assisted rows

Bench-assisted rows are the reliable workhorse of back day: one knee and hand on a bench, the other hand rows a dumbbell like you’re starting a stubborn mower.

Hinge at the hips, keep a neutral spine, and drive the elbow toward your hip—think "elbow to back pocket"—without twisting or shrugging like you’ve spotted a huntsman.

This targets the lats, rhomboids and mid traps, with helpful cameos from rear delts and biceps, while the bench spares your lower back.

Do 6–12 steady reps per side, squeeze at the top, and lower under control; only add weight when form stays tidier than your tool shed.

Common sins: rounding your back, yanking with the arm instead of leading with the elbow, and turning it into a lawnmower dance—don’t.