If you want to maximize lat growth, you need to really hit the stretch position hard. This use of the safety squat bar does the trick.
The shape of the bar means it's actually HARDER at the bottom (where you have better leverage) and easier as you come to the top (where your leverage is weaker).
This closely matches the strength curve of the rowing movement AND the ideal arc path of the row.
Set the bar on the rack rails facing in (like you normally would orient it for squats) just high enough off the ground that the handles don't touch the ground, braced against the uprights of the rack.
Brace your non-working hand against the bar and grip the closest handle. Take a staggered stance (working side leg back).
You're going to use the non-working hand to push against the bar as you're pulling with the handle. This maximizes the stretch on the lats at the bottom and locks in the core.
Even further, at the start of every rep, BEFORE you start the row, move your body backwards a bit so that you get even more stretch on the lats at the start...kind of like you're trying to pull the entire bar backwards against the rails before you bend your arm. This will give you the most stretch tension at the start.
This massive stretch with load at the start is one of the biggest benefits of this exercise.
Now start the row.
The path of the rotary action isn't perfect and you'll want to shift your body forward as you row up so that you're bringing the handle closer to the hip.
If you leave your body back, it'll hit the upper arm flexors a lot more. This shift forward keeps the focus on the lats.
I've got 3 plates on each side of the bar here but it's not something where you can equate the weight used to a full free weight row. The rotary action changes the leverage. So it will take a bit of experimentation to get your optimal working weight.
Again the BIG benefit here is the massive stretch under load you can put on the lats at the start of each rep. The contracted position is very effective, too.
Another excellent row variation is the Hip-Braced One-Arm Dumbbell Row.
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