To get more efficiency from this exercise try prone rowing on a high bench.

Exercise Preparation

Place two large bench seats or wooden boxes, height of 45-60 cm, parallel to each other. Let the space of one to the other boxes about 70 cm. Set up barbell horizontally on the floor somewhere among half of a box. Now place the flat bench to the top box and consider that the existing structure safe and equal on both sides. Lay with face turn on the bench. Reach for the bar and take her in hand anyway you want.

You have the choice of several spaces between the hand with which you can do: small (40 cm), medium (60 cm) and wide (90 cm). When using a middle space, your hands should be shoulder width. Weights should not touch on the performance of exercises that are of course dictated by the height boxes and benches, and truss the size of which is located on your bar. Therefore, you will need to experiment a bit until you find the right height for you.

Holding your chest straight, lift the bar to the lower side of bench to the central point of your abdomen. Keep your elbows more toward yourself at the peak of contraction. This technique with elbows really works, especially when using underhand grip. To perform this exercise must be directed only to the movement of arms and elbows otherwise it would be an useless exercise.

Gironde had its own version of these exercises. He did not use bar, he used dumbbells but with the proviso that the wrist does not keep to the floor but slightly forward. From these positions he lift dumbbell and setting elbows under the right angle. When the upper arm and elbow joints get straight with shoulder (forearm form a right angle with the upper arm), Vince was lifting his head and feet in the crescent until his belly touched the bench. In this way scoops were squeeze while he was going up and down.

In this position he was slowly counting to two. Then, while still the dumbbell at the peak of contraction, he moved his forearm to the back and re-counted to two. Then he would return dumbbells in the starting position and repeated. Sometimes he would put  dumbbells on the floor after each repetition, but only to rest his hands.

Tip:

If you have any, use curve rods, due to a greater range of motion.

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