Superset of Bent-Over Rows and Deadlifts

Supersets are very effective for building strength and muscle mass.

The following is a superset for your back that will pile on muscle like no other. One word of warning: you should be comfortable doing both of these exercises separately before attempting them together in a superset.

The first exercise is the barbell bent-over row. You can use either an overhand, wide grip or an underhand, close reverse grip. Both grips are effective but work different areas of the back.

In-Set Superset for your back, alternating reps of Bent-Over Barbell Rows and DeadliftsIn-Set Superset for your back, alternating reps of Bent-Over Barbell Rows and DeadliftsIn-Set Superset for your back, alternating reps of Bent-Over Barbell Rows and Deadlifts

Select a weight that will cause you to reach failure in the 6 to 8 rep range. Do a hard set of bent-over rows then immediately after setting the weight down, move into the second exercise: deadlifts.

You will use the exact same weight for deadlifts, however, you may wish to change your grip to a mixed grip (one overhand, one underhand) so that you can hold onto the bar better.

The pictures below show the deadlift using the exact same grip as the row, which allows you to move straight from the row into the deadlift with no break at all (very intense and effective).

In-Set Superset for your back, alternating reps of Bent-Over Barbell Rows and DeadliftsIn-Set Superset for your back, alternating reps of Bent-Over Barbell Rows and DeadliftsIn-Set Superset for your back, alternating reps of Bent-Over Barbell Rows and Deadlifts

Do reps of the deadlift until either your grip fails or until a rep before your back fails (don't do deadlifts to absolute failure - always keep the do-or-die rep in you).

After you get done with the deadlifts, your lats should be extremely pumped up.

 

There are several reasons why this superset is so effective:

1. It uses two of the best mass-building movements for your back (and body!).

2. The bent-over row uses the lats to actually move the weight while the deadlift uses the lats to help support the weight. Since the lats are already fatigued from the rowing, they will be forced to work far harder when you do the deadlifts. In a nutshell, the rest of your body will help push your lats harder!

3. The weight you use for bent-over rows should be relatively easy for you on the deadlift. This allows you to do even more reps with the deadlift.

4. It is very easy and convenient to go from the bent-over row to the deadlift. All you need to do is change your grip (if even that! You may choose to use the same grip.).

 

Learn how to perform regular Barbell Deadlifts here.

 

 


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