The easiest way to ruin this exercise is rocking your torso back to help haul the handle in, turning it into a swinging motion instead of a row. Sit tall, knees softly bent, and keep your torso mostly still — a small lean forward at the stretch and a small lean back at the finish is fine, but it shouldn't be where the power comes from. Pull the handle toward your lower belly, elbows brushing your sides and driving back, squeezing your shoulder blades together at the finish. Let your arms extend fully and feel a stretch through your back before starting the next rep.

PLANS THAT USE IT 11

Bro Split5× / week · advanced

PPL / Upper / Lower5× / week · advanced

Push / Pull / Leg3× / week · intermediate

Back Developer — Pulling Patterns4× / week · intermediate

Upper / Lower ×3 — 6-Day Volume6× / week · advanced

Bro Split — 6-Day Body Part Blast6× / week · intermediate

Push / Pull / Legs ×2 + Arms — 7-Day7× / week · advanced

Upper / Lower ×3 + Arms — 7-Day7× / week · advanced

Bro Split — 7-Day Daily Body Part7× / week · intermediate

Push / Pull / Legs ×2 — 6-Day Hypertrophy6× / week · advanced

Muscular Endurance — High-Rep Strength4× / week · intermediate