peak rowing movement, and the pronated barbell row the rest of the family is
measured against
you hold the hinge yourself, so your erectors and hamstrings are in the set,
and usually tire before your back does
both hands on one bar moves the most weight of any row here, but the straight
bar stops against your torso, so the elbows finish less far back than a
neutral handle allows
Execution
Grab the bar with an overhand grip slightly wider than shoulder-width. Deadlift
it up, hinge at the hips and keep the bar close to your body. Strap up if your
grip is what ends the set. Brace your trunk and flex erectors.
let your arms extend and your shoulders travel forward into the stretch
pull the bar to your sternum, elbows at about 45 degrees to your torso
keep the bar close to your body through the pull
lower it under control, rounding your upper back at the bottom
finish the rep by letting your shoulders protract
When the weight gets heavy, use body English to cheat it up and own the
negative. Keep going until you can no longer perform the lengthened half of a
rep.
Purpose
peak rowing movement, and the pronated barbell row the rest of the family is
measured against
you hold the hinge yourself, so your erectors and hamstrings are in the set,
and usually tire before your back does
both hands on one bar moves the most weight of any row here, but the straight
bar stops against your torso, so the elbows finish less far back than a
neutral handle allows
Execution
Grab the bar with an overhand grip slightly wider than shoulder-width. Deadlift
it up, hinge at the hips and keep the bar close to your body. Strap up if your
grip is what ends the set. Brace your trunk and flex erectors.
let your arms extend and your shoulders travel forward into the stretch
pull the bar to your sternum, elbows at about 45 degrees to your torso
keep the bar close to your body through the pull
lower it under control, rounding your upper back at the bottom
finish the rep by letting your shoulders protract
When the weight gets heavy, use body English to cheat it up and own the
negative. Keep going until you can no longer perform the lengthened half of a
rep.