As with other bent over rows, have your knees bent, leaning forward at the hips, hips locked. Raise the elbow up and out. In this variation, your head is on the back of a bench to help stabilise the upper body, focussing the effort on your middle back.
with Pro Muscle Model Justin St Paul
Fit Media is the largest independent fitness channel on YouTube with over 2 million subscribers. We provide expert training tips and workouts from the world's best personal trainers.
The Fit Media Workout App has training plans you can follow and all the tools you need to track your progress in the gym.
Established in 2011, we've been a source of expert workout information for over a decade.
