1D. PRONE DB ROW

(ELBOWS FLARED)

REPS: 10-12

TEMPO: 2012

Set your bench to 60 degrees. Lean your chest on the bench with your feet either side.

Turn your hands so your palms face towards your feet.

Initiate the movement by squeezing your elbows back and as wide as possible.

Slowly lower, keeping your hands wider than your shoulders to maintain tension.