Prone High Row – Off Table

HOW: Begin laying on your stomach on an elevated surface with your arm comfortably hanging off the edge. From this position, perform a wide row by bending your elbow and pulling up towards the ceiling keeping the arm perpendicular to your torso.  
  • FEEL: Focus here on initiating the movement with your scapular muscles by pulling the shoulder blade towards the spine. 
  • COMPENSATION: Avoid allowing the torso to rotate with the performance of this exercise. The motion should come from the shoulder blade and the shoulder joint.

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