Before you start, set your base. Get your weight on your heels. Breathe into your diaphragm. Breathe down into your gut and push your abs down and obliques out. Activate your lats and upper back. How? By turning your elbows back and depressing your scapula.

Once you're in position, there's a few things to do to make the actual rowing part more effective. At the lowest point in the range of motion, the bar should be a little below the knee.Just below the knee is the sweet spot where you can use the appropriate amount of weight for full range of motion and for a decent amount of reps (8-12). It's true the lats can get more lengthened if you go a little lower, but you may compromise a strong lumbar position in doing so.Row the bar to your lower abs.

To coach yourself, remember: Weight on heels, load the posterior chain, elbows back to activate lats, scapula down to engage upper back, bar lowered directly below knees, pull bar into the lower abs. It's not that hard. Now row some big weights. – Paul Carter

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