Prone Row – Off Table

  • HOW: Lay on your stomach on a bench or table with an arm hanging down at your side. Use your shoulder blade muscles and act like you are pulling weight off of the ground bringing your elbow up to your side, return to the starting position and repeat for the prescribed amount of reps. 
  • FEEL: You should feel your shoulder muscles working. 
  • COMPENSATION: Keep your upper trap relaxed, only use your shoulder blade muscles.

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