Elite Physique The New Science of Building a Better Body

Split-Stance Row
HORIZONTAL PULL
A typical bent-over barbell row can place unnecessary stress on your low back. This
variation of a bent-over row is performed with a split stance to reduce strain on your
lumbar discs. Dumbbells or kettlebells are required since a barbell’s path would not
clear your front leg.
HOW TO DO IT
1. Grab a dumbbell or kettlebell in each hand. Stand with your feet shoulder width,
then step your right leg forward about a meter. Push your hips back and shift
your trunk forward until it’s around 45 degrees relative to the floor. Slightly arch
your low back. The majority of your weight is on your right (front) leg. Your arms
are straight and hanging down, palms facing each other (see figure a).
2. Bend your elbows and pull the weights up until your palms are near the side of
your torso (see figure b).
3. Slowly reverse the motion and repeat.
a
b
ADVANTAGE
The split stance drastically reduces strain on the low back compared with a standard
bent-over row.
COACHING CUE
Switch which leg is forward with each set.
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