Heavy horizontal pulling that builds mid-back thickness and reinforces your hinge position.
How To
Hinge until your torso is around 15 degrees above parallel, bar hanging under your shoulders.
Take a grip just outside your knees and pull the slack out of the bar.
Row the bar to your lower ribs, leading with your elbows and keeping your neck neutral.
Lower under control to full arm extension without letting your chest drop.
Watch Out
Torso angle should be identical on the first and last rep of the set.
Pulling too high turns it into a rear-delt raise and stresses the shoulder.
Reduce the load until you can brace and hold a neutral spine throughout.
Coaching
Set up with the bar over mid-foot so it travels in a straight vertical line.
If your lower back fatigues before your back does, use a chest-supported row instead.
Straps are fine on your heaviest sets — grip should not cap back training.
Swap It Out
Same job, different equipment or difficulty. Any of these can replace the movement above.
Back · Cable
Back / Biceps · Bodyweight