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.