Barbell Deadstop Row with Rack

The bent-over row from the safety pins of a rack: the bar starts every rep at a dead stop near knee height, so there is no bounce to borrow from.

How to do it

Setup

Inside a rack, the bar on the pins at about knee height, hinged over it, back flat, overhand grip just outside the knees.

Steps

Row the bar off the pins to the lower ribs.
Keep the torso angle fixed through the pull.
Set the bar back on the pins and let it settle before the next rep.

Common mistakes

Bouncing the bar off the pins: a full stop every rep. Pins set too low to keep the back flat: raise them a hole. Standing up as the bar leaves the pins: the torso stays still.

Breathing

Exhale on the row, inhale lowering.