| Muscles worked: Mid back especially towards the outside of the back and some bicepsThis exercise is a variation of the seated row allowing you to focus on one side at a time. Attach the wide neutral bar to the seated row bench. Sit down on the bench and put the opposite foot up as the hand you are using. |
- Grab the bar by the handle with your palm face down.
- As you pull on the handle twist your forearm so that your hand will be palm faming inward (thumb up) as shown in the middle position.
- Pull the handle back as far as you can. Exhale as you pull and inhale as you return to the start position.
- Do all of the repetitions on arm then switch hands and feet positions as well and repeat on the other side.