Proper Positioning
Place the end of an empty barbell into the corner (gyms may have a placement for the bar)
Can rest heavy objects over the corner end to hold it down in place if there is no placement for the bar
Load the opposite end of the bar with an appropriate weight
Hook the double D-row handle under the bar, gripping with both hands
Firmly plant feet just short of shoulder width
Knees slightly bent
Head and neck in a neutral position
From the hips, bend the upper body forward slightly
Chest out and glutes out
Allow the bar to hang around knee height with the elbows extended
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
Pull the row bar toward the belly button while trying to relax the hands and arms as much as possible
Lower the bar with control keeping the lats contracted
Inhale on the downward phase and exhale on the upward phase of the movement
Essential Tips
Avoid tugging the torso for assistance
Maintain a flat back and firm upper body
Do not lockout the arms during elbow extension
Avoid hyperextending the elbow at starting position, and maintain a slight bend at the elbows
Avoid rounding the back
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