We do Body-Rows twice in The Strength Sessions programme. In both month’s 3 and 4.
This month (month 3), we go for records — there are no Chin Ups in this month so you’ll have extra strength for this move.
In Month 4, it’s more of a practice, with less reps total, longer static holds and more practice and perfectionism required.
You may well want to use these as a substitute if you struggle with Chin Ups on one of the other months too (if you have the setup for them).
HOW TO DO IT (THE BASICS)
GRAB A BAR – Or some gymnastic rings or parrallel bars, or other suitable sturdy thing. Have the bit you pull on about waist height, that would be splendid.
START WITH YOUR ARMS LOCKED-OUT – and your chest up, and your body straight – legs bent if need be, see progressions below.
DRAW YOUR SHOULDERS BACK – to initiate the move. Get good at this or you’ll try and dominate the move with your arms when we want upper back to dominate affairs.
THEN PULL YOUR ELBOWS BACK – once we’ve initiated ther move through the shoulder blades, we keep our mind on moving the shoulder blades, but we start to drive the elbows back and behind us too.
SQUEEZE AT THE TOP – you will travel all the way up until your hands touch your ribs. TOUCH. It’s not easy but this is the dream. Once here, you will actively squeeze your shoulder blades in and your elbows back and towards each other. This will massively excite your Rear Delts and all your upper back musculature.
LOWER. STOP. REPEAT – then go down again and up again and down again and up again until you've done all yopur reps. Release your shoulder blades forwards slightly at the bottom (Protract them) then initiate with a slight Retraction. Getting good at this is the key to getting good at these.