Row with dumbbells prone on a flat bench

Start the pull by driving the elbows in the direction required by the exercise and let the shoulder blades move naturally. Return slowly without suddenly releasing the tension. Use a steady tempo: control the return phase in particular and avoid relying on momentum. Exhale through the hardest part and inhale as you recover the starting position.

Check that the movement stays stable in both directions and that the torso is not compensating. The goal is controlled loading of shoulders and lower back; match resistance and range to a intermediate level and never force a painful repetition. Make sure the bench is stable and that the shoulders, pelvis or feet do not shift during the set.