One of the most tried and true back moves out there today – the single arm bent over row, also know as the lawn mower row. This can be done using a bench too, where you rest your knee on the bench opposite of the arm you are working and with a flat back, row up. Don’t use momentum. I like this move to because you isolate your lats and rear delts and can really focus are target the muscles. When you row up squeeze for 1 count at the top and release back down. Try this as a drop set, so you as decrease reps, increase weight.
15x, 12x, 8x – that means – do 15 times (reps) on each arm then 12 reps each arm then 8 reps on each arm. You don’t need to break between sets and your break only needs to be as long as it takes you to switch weights.