If you want width, you must row. This workout is great on its own, but is also an ideal approach if you like to do two back days a week, one focused more on horizontal pulls, the other on vertical pulls. That's the approach taken in the popular program 30-Day Back with Abel Albonetti.
1
4 sets, 6-8 reps (rest 2 min. )
2
SINGLE-ARM DUMBBELL ROW
Perform all of the reps on one side before switching to the other. Don’t rest between sides and rest 90 sec. between sets.
3 sets, 8-10 reps (left side, no rest)
3 sets, 8-10 reps (right side, rest 90 sec. )
3
3 sets, 10-12 reps (rest 1 min. )
