Most people lean back and use their whole torso to yank the handle in, which turns a row into a standing deadlift with extra steps. Sit tall with a slight forward lean at the hips, chest up, and keep that torso angle fixed for the whole set. Pull the handle to your lower belly by driving your elbows back and squeezing your shoulder blades together at the finish. Let your arms extend fully on the way out, feeling a stretch through your upper back, then pull again without using your torso to help start the movement.

PLANS THAT USE IT 3

PPL / Upper / Lower5× / week · advanced

Upper / Lower (Glute Focused)4× / week · intermediate

Back Developer — Pulling Patterns4× / week · intermediate