Tip: Single-Arm Barbell Row with Band

Stimulate new back growth by changing the angle. Use a Landmine device (or place a bar in a corner). Attach a band for a more intense peak contraction.

All you'll need for this exercise is a barbell and a Landmine or ground base attachment for one end (or just wedge the bar into a corner against a towel).

Load plates on one end of the bar and perform single-arm rows. The angle creates a slightly different movement than a traditional dumbbell row. The value is found in the stretch at the bottom, so use 10 or 25 pound plates to get the greatest range of motion.

Contraction is important too, so I like adding a band to the bar to facilitate a more intense peak contraction as you drive your elbow up and back.

Mark Dugdale is an IFBB pro bodybuilder and Mr. Olympia competitor. Mark has 22 years of experience on stage and a passion for brutal workouts. He has also produced five documentaries, participated in seminars with prison inmates, and was granted one of the last recorded interviews with Joe Weider. Follow Mark Dugdale on Twitter