Hinge over with a flat back and the barbell hanging at arms length. Row the bar to your lower chest, hold a dead pause against the body, then lower under control to a full stretch.

One-second pause with the bar held against the torso every rep, then a controlled lower to full arm extension. Torso angle stays fixed; no jerking or standing up to move the weight. Score is your heaviest successful pause row.

Weight lifted (kg)