What to look for:

• Can be performed with DB/KB/BB
• Feet on the floor
• Incline bench set at a 45-60 degree angle
• Spine and neck in neutral position
• Double chin
• Neutral or pronated grip
• Allow shoulder blades to open up (protract) at the start
• Initiate with retraction and depression of shoulder blades
• Keep ribcage down
• Traps relaxed
• Elbow shouldn’t be pulled past midline
• Shoulder not pulled into anterior tilt
• Not using momentum to lift the weight
• Tall posture

Coaching cues:

• “Don’t let the back arch/extend”
• “Double chin”
• “Keep the chest lifted”
• “Squeeze the shoulder blades”

When to:

• Regress: If client is unable to keep positioning in the thoracic area due to the position of the weight you may consider lowering the weight or taking to a variation of cable row.
• Progress: If client is able to perform with solid technique for multiple sets and they would be able to keep positioning for more advanced variations they may be able to progress.

Coaching considerations:

• Ideal for those who suffer from low back pain or those that lack strength to hold positioning (hinge pattern) on bent over rowing movements.Can be
• uncomfortable for some people due to lying on the chest.
• Very low skill level makes it easy to teach new clients.