Proper Positioning
Sit on the bench and place feet firmly on the foot platform
Grasp the double - D row bar with a neutral grip (hammer grip)
Head and neck in a neutral position
Chest out
Slight bend in the arm with elbows pointing out
From the hips, bend the upper body forward keeping the back straight
Knees slightly bent
Proper Technique
Flex the lats and rhomboids, activating them throughout the entire movement
Retract the scapula and pull the arms back until the elbows are approximately beneath the shoulders
The row bar should touch the lower abdomen
Squeeze the shoulder blades together
Lower the bar in a controlled manner, whilst keeping the lats contracted
Inhale in the downward phase and exhale in the upward phase of the movement
Essential Tips
Do not lockout arms during the elbow extension
Avoid hyperextending the elbows at starting position
Think of the hands as 'hooks'
Avoid rounding the back
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