Exercise
ROW (HIGH BAR)
Stand
Squat
Form cues
Stand arms-length from the bar; grasp with a wide overhand grip
Walk your feet forward so your body is reclined, arms perpendicular to your torso
Hang with a rigid plank — legs, hips, and spine straight
Pull by driving your elbows back and toward your ribs
Touch your chest to the bar at the top of each rep
Instructions
Step-by-step technique
Stand facing a horizontal bar set at waist to head height.
Grasp the bar with a wide overhand grip, standing at arms-length from the bar.
Walk your feet forward and lean back until your body forms a straight line — arms approximately perpendicular to your torso.
Hang with straight arms, heels on the floor, and body rigid as a plank.
Pull your chest toward the bar by driving your elbows back and toward your ribs.
Continue pulling until your chest touches the bar.
Squeeze your upper back and lats at the top.
Lower yourself slowly back to straight arms and repeat.