Place plate on the end of the bar and slide it to the end. Grasp handles with an overhand grip and place your feet on platform. Maintain neutral spine with your abs lifted into your lower back.
Retract your scapulae, then bend your elbows keeping them close to your body until they are even with your back, pause, then slowly return to starting position.
This exercise may vary from gym to gym. If you do not have this piece of equipment, you can use a barbell with the end against a wall and a strap or towel wrapped around the other end to enable you to pull the bar towards you.
Middle and lower, Trapezius, Levator scapulae, Teres major and minor, Infraspinatus, Posterior deltoid, Brachialis, Brachioradialis, Pectoralis major
TIP: Even though your abdominals do not assist much in this exercise, pull them into your back away from the floor, since gravity is trying to pull down on them.
Variations for Standing Row
This can be done on any bench in your gym or on a stable surface in your home.
When you work one arm at a time, you can concentrate on your form and on each arm independently. Keeping your spine neutral throughout the exercise works all of the muscles of your back and rear shoulders.
This exercise combines a back extension exercise with a row so works the entire back and rear shoulders, as well as hamstrings. It is advanced and must be done with properly warmed up muscles.
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