Seated Reverse Barbell Rows    

What exercise does: This is an extremely advanced exercise and I only recommend it for advanced athletes! However, it can be done safely when using “ machine assisted pull-ups “ If you have one of these, then you can use it if you are advanced or not. Here we tax the lats, emphasizing one side at a time.

Implementation: (A) Pull up with two arms, pause, and slowly transfer the load to your non-dominant arm. (B) From this point, lower yourself under control until the lats and elbow flexors of the working arm are fully stretched. Reset your dominant hand on the handle and pull yourself up until your set is complete. Rest and repeat with other arm. Note: In the picture one arm is released. But you can keep it there for support and still transfer your weight.