HOW: Begin this exercise with your knees on the floor and your hands underneath your shoulder gripping onto dumbbells. Maintain a straight line from your knees to your shoulder. Once you have a sturdy foundation perform a row, initiating the motion with your shoulder blade - think about bringing your elbow to your back pocket.
FEEL: You will feel the back of the shoulder working on the arm performing the row and the front of the shoulder working on the arm that is bearing weight.
COMPENSATION: Avoid sagging your hips as you perform this movement. Avoid rotating your trunk, chest should be towards the floor as you perform this. Avoid curling the weight up, focus on pulling with the shoulder blades.