How to do it
- Lie under the bar and grip it slightly wider than shoulder width.
- Straighten the body from head to heels, heels on the floor.
- Pull the chest to the bar, squeezing the shoulder blades together.
- Lower to straight arms with the body still in one line.
Common mistakes
- Hips sagging towards the floor.
- Pulling with the chin instead of the chest.
- Half reps.
Breathing and tempo
Breathe in and brace your midsection before each rep, hold it through the hardest part, and breathe out at the top. Lower in about 2-3 seconds, then lift firmly without bouncing.
Make it harder or easier
Harder: Feet elevated, a lower bar, or a pause at the top.
Easier: Bend the knees with feet flat, or use a higher bar.
Sets and reps
Beginners: 2-3 sets, stopping each 2-3 reps short of failure.
Building muscle: 3-4 sets of 8-20 reps, stopping 0-2 reps short of failure. Past 20, move to the harder version.
Safety
- Test a table first: it must not tip or slide, and the edge must take your weight. A low bar or rings are safer.
Swaps
Full gym: Barbell row, T-bar row, Chest-supported dumbbell row, Seated cable row, Band row
Dumbbells and a bench: Chest-supported dumbbell row, Band row