Objective:
- Improve back (lat), trapezius and core strength.
- Improve stability.
See this video from Men’s Health (no affiliation):
Equipment:
- Kettle bells or dumbbells of a suitable weight.
Technique:
- Start with the shoulders just above the hips.
- Keep the hips and shoulders square with a neutral spine.
- Tighten the scapula at the start of the row and pull straight up until the elbow drives up past the back.
- On lowering the weight, let the lat stretch out a bit at the bottom of the movement, but stay in control.
- Maintain a tight core while performing the row.
- Repeat for the desired number of reps.
Notes:
- Don’t be tempted to go too heavy.
- Keep the lower back still.
- Don’t use the knee on the bench method.