To begin this movement, start by putting a seated row attachment to the bar. Once you have done this, grip the handles of the bar.
Start by breathing and bracing your abs. Pull the bar up off the floor, and initiate the row with your back muscles. As you row the weight to your chest, keep your back at a more upright angle.
Once you have reached the top position of the row squeeze the back muscles to make sure you have a strong contraction.
Lower the weight back down getting a good stretch on the lats at the bottom before beginning the second repetition.