These will challenge you more than any dumbbell row. You'll be essentially rowing your bodyweight with one arm.
Don't let your shoulder shrug up, keep your core braced, and pull with control. You'll feel your core work double-time to stabilize the offset load. Your pulling muscles will also contract deeply. To make it easier, simply go flat footed or adjust your angle.
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The kickback for triceps is known as a wimpy exercise, but the problem is that most people are doing it wrong. Here's an easy trick to make it work.
Originally coined "The Bear" by John Davies, this series of five exercises in one teaches the body to move with great ROM in a fluid, powerful, and fast manner. It's fantastic as a total body warm-up, improving overall power production and motor skill coordination in a short period of time.
Do these drills before you press or pull to alleviate upper body tension and tightness, and prevent injury.
This is brutal, and you actually do it as part of your warm-up. Take a look.