L
Salihaku
EXERCISE
Power Row with Pause
This advanced version builds explosive power and muscle mass. Focus on an explosive pull and hold the contraction for 1-2 seconds at the end of the movement to maximize muscle activation.
Level:Advanced
Type:Machine-based
Technique
How to perform
1
Select a challenging weight. Grasp the handles with a wide, overhand grip to emphasize the upper back muscles.
2
Pull the handles explosively but with control towards your upper chest.
3
Pause at the peak contraction and hold for 1-2 seconds, squeezing your back muscles as hard as possible.
4
Return the weight slowly and under control (a 3-4 second negative phase) back to the start.
5
Take a brief pause in the stretched position before the next explosive repetition.
