Circular Row with Isometric Hold

Initiate the movement like a standard circular row, using a slightly lighter weight than you normally would.

Pull the handles back, and once you reach peak contraction, pause the movement.

Hold the position for 2-3 seconds, actively squeezing your shoulder blades and back muscles as hard as possible.

Release the hold and return the weight very slowly and with control to the starting position, resisting the weight on the way back.

Take a brief pause before the next repetition to ensure perfect focus on each rep.