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Grip bar with hands slightly wider than shoulder width (standard grip). Sit in good body alignment (abs tight, chest up, back straight). Keeping back straight, lean back slightly from hips, allowing bar to clear head. Squeeze down (depress) shoulder blades while, in a controlled motion, pull bar down in front of head, drawing elbows down toward sides and keeping forearms in line with resistance (cable/belt). Contract lat muscles fully without compromising form; avoid downward rotation of forearms. While maintaining the controlled motion, return bar to starting position. Do not allow muscles to relax before next repetition.
Here are a few suggested alternative exercises:
Ball Band Arm RowBall Band Upright RowBall Dumbbell Lat RowBall Lat PulldownBarbell RowsDumbbell Bent Over RowHigh Row - Hammer StrengthPull Up
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