Technique
Feet hip-width, knees soft (~150°) and not changing, the trunk leans forward ~50° (beginners 45–50°, deeper only for the experienced), the lower back neutral, eyes down and ahead.
Overhand grip a little wider than the shoulders.
Pull the bar along the thighs to the lower belly, not the chest, 1.2 s: elbows back and up, shoulder blades together.
Down 2 s.
Do not swing the trunk or heave the weight.
Start with the empty bar.
If the lower back rounds, lower the weight; you may put the bar on the floor after every rep.
If you cannot keep the back flat, use a seated machine row or a one-arm dumbbell row with support.
Common mistakes
- Rounding the lower back — lower the weight; rest the bar on the floor between reps.
- Heaving the bar up with the body — keep the torso still, lean about 50°.
- Pulling to the chest — pull the bar along the thighs to the lower belly.
- Cannot keep the back flat — switch to a seated row or one-arm dumbbell row.
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