High Bench Rows

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, or alternatively you may want to lie on a high step box.

START

FINISH

A number of hand position can be used, palms facing away - towards you - facing each other, with your elbows either staying close to the body, or maximal benefit take the elbows wide and high out to your sides.

Smoothly pull the weight 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.

This exercise can also be performed one arm at a time with your palms facing either inwards or to the rear, however avoid excessive twisting in the final part of the movement.