Bent Over High Pulley Rows

Implementation:  (A)  Place a long bar on a high pulley.  Stand back far enough from the high pulley to raise the weight stack up as you grasp the bar with a medium wide grip, with your palms down.  Bend forward at the waist, keep your back your back straight, head up and feet comfortably spaced apart.   Your knees should be slightly bent.  Your arms should be fully extended in front of you, so that you feel an extreme stretch in your lats.  (B)   Inhale and row the bar straight in, keeping your upper arms in close as possible to your sides, until the bar is about even with your lower chest. Pause for a peak contraction by squeezing your shoulder blades together!  Then lower under control getting a complete stretch in the lats.
 
Exercise Slideshow

                            

 
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