Drill

Instructions

1. 1Lie chest-down on an incline bench holding dumbbells or a bar.
2. 2Row without letting the chest lift off the pad.
3. 3Pull the elbows back and squeeze the shoulder blades at the top.
4. 4Lower fully under control before the next rep.

What to focus on

A still torso with all the movement coming from the shoulder blades and arms.

Recommended reps

4 sets of 12

Common mistake

Using momentum and torso swing to heave the weight up.