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This row variation really targets the lats. Remember, one of the functions of the lats is to extend the shoulder. When you stand with the bar, the bands will naturally want to yank it away from you. Your lats are going to engage before you even start rowing, and throughout the set, so extend the shoulder and keep the bar close. What To Do: • Have two bands looped around a rig (at about hip-height) with each one attached to one end of the barbell. • Pick up the bar and stand far enough away from the rig so you feel the bands pull the bar out away from you. • Hinge forward slightly and perform rows (keeping the bar close to your body throughout the whole set). – Dan North
