High Bench Row

Lie face down on a high bench, with your head at one end. You may simply need to raise a normal bench with two secure step boxes in order to commence the exercise with your arms straight, weight off the floor.

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A number of hand position can be used, close – normal – wide, however having a wide grip will maximize exercise benefit for your back muscles.

Smoothly pull the bar up towards the underside of the bench at chest level, aiming to squeeze your shoulder blades together.

Return back under control towards the floor until your arms are straight. Aim to keep the weight off the floor during your reps, as this will keep your muscles under contraction.