The one thing that decides how hard this hits is your body angle. Set a bar at about waist height, walk your feet forward, and lie back underneath it holding a straight line from heels to head — the closer you are to horizontal, the more of your bodyweight you're rowing, and the harder it gets. Pull your chest to the bar by driving your elbows back, squeezing your shoulder blades together at the top. Keep your hips in line with your shoulders the whole time; if they sag, your lower back starts covering for the row. Lower with control until your arms are straight, then go again.

PLANS THAT USE IT 2

Upper Body (No Equipment)2× / week · beginner

Deadlift Specialization — Pulling Power4× / week · intermediate