Bench pull (canoe row)

Description

1. 1Lie face down on a weight bench with your head at one end and your legs extended off the other end.
2. 2Contract your glutes to flatten your lower back against the bench.
3. 3Grip the barbell with a wide overhand grip, keeping your elbows flared out.
4. 4Row the barbell toward the bench until your shoulder blades are squeezed together or the barbell touches the bench.
5. 5Pause for a brief moment at the top.
6. 6Slowly lower the barbell until the plates touch the ground.
7. 7Reset your position and repeat the movement for the desired number of repetitions.