 The first thing I think we need to discuss from when we're talking about rowing is your spinal position If you're you know walking around you look like an armadillo and you're leaning back when you do your row You're not really training the upper back muscles at all You're just training your spine to move right you have to you have to look at your training and think what am I practicing? What am I learning here? And so first and foremost, I need you to set up with a straight back position So I like to learn the row and I would encourage you to picture our rowing series here On on the bench. So your knee is on the bench. Your hand is on the bench Your foot is on the ground and your other hand is holding the dumbbell. You're only rowing with one arm It's you know more simply known as a dumbbell row I like to call it a three-point dumbbell row because you have three points of contact supporting your body Now with the spine here as I'm supporting myself on the bench I can't have this super rounded position and I can't have this super arched position Because what I need is I need stability in the middle of my body so that I can direct the force Into the dumbbell that's in my hand right are the the only way you can produce force is by interacting with the ground Right, that's how gravity works and that's how we manipulate ourselves There's a astronaut by the name of Chris Hadfield who you know He spent some time in space and he says gravity is the ultimate oppressor and I have never heard that That really stuck with me. I've never heard anything. That's more true than that having worked with so many different people and kind of experiencing Gravity in many different ways in the gym So first and foremost we need to stabilize the spine we need to find a nice flat position Not too arched like a bow not too rounded like a turtle a nice flat position that we can hold on to While we do the row