Variations — what changes
Close V-handle
Palms facing, elbows tucked.
More lats.
Wide bar, overhand
Hands wide, elbows flared out to the side.
More upper back and rear shoulders.
Machine row
Chest pad, fixed handles.
Most stable; easy to push hard safely.
Setup
- Feet on the platform, knees slightly bent, sit tall.
- Reach forward and let your shoulder blades stretch forward at the start of each rep.
Doing the rep
- Pull with your elbows, squeeze your shoulder blades together, finish with the handle at your stomach.
- Keep your torso mostly still — a little movement is fine, rocking isn't.
Common mistakes
- Swinging your torso back and forth to move the weight.
- Shrugging your shoulders up toward your ears.
Stop if something hurts sharply. When you're learning a lift, start light and film a set from the side to check it.
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