The key to this exercise is to pull yourself forward, keeping your neck and shoulders relaxed. This will help the lats stay active as it’s easy for them to switch off and leave your upper traps doing all the work. At the top of the row, squeeze your shoulder blades together and slowly lower yourself down. Do this with as much control as possible while keeping the shoulder blades depressed. Example set 4 x 15reps; 60secs rest.