How to do it
- Straddle the bar with the feet about shoulder-width and grab the handle.
- Hinge to about 45 degrees with soft knees and a flat back.
- Pull the handle towards the lower chest, squeezing the shoulder blades together.
- Lower until the arms are straight and the shoulders stretch forward.
Common mistakes
- Heaving the weight with the hips and lower back.
- Rounding the back at the bottom.
- Cutting the stretch short.
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: More load or a pause at the top.
Easier: A chest-supported T-bar machine or chest-supported dumbbell row.
Sets and reps
Beginners: 3 sets of 6-10 reps, stopping 2-3 reps short of failure.
Building muscle: 3-4 sets of 6-12 reps, stopping 1-2 reps short of failure.
Safety
- Keep the back flat; if it rounds, the load is too heavy.
Swaps
Full gym: Barbell row, Chest-supported dumbbell row, Seated cable row, Inverted row, Band row