 Once we've secured the entire spine during our rowing, we set up with that knee on the bench, that hand on the bench, and we straighten everything out. We make sure our rib cage isn't side bent to one side more than the other. We make sure we're looking symmetrical on each side. Once we've done all of that, there's still more to go. And again, hopefully this is illustrating how complicated the rowing movement is. If our force comes from the ground, we have so many joints that we have to go through. We have to secure and we have to make sure they have the right mobility and the right stability in order to get that force all the way up through the shoulder, through the elbow, through the wrist, into the hand, into the dumbbell that we can then row. Now once I secure the spine, the next step is the scapula, the shoulder blade. So the shoulder blade is what's dictating how the shoulder works. But as we've talked about before, there's stuff before that, right? The rib cage is dictating how the shoulder blade moves and the spine is dictating how the rib cage moves. And it all kind of plays together, right? You can't have one without the other and they go bi-directionally. It's kind of this vicious cycle of one messes up then the other messes up. So what we're trying to do here is we're trying to teach our shoulder blade to move with us as we row. Now the big thing when we're talking about the three-point supported dumbbell row, we got one hand on the bench, one knee on the bench, we have straightened the spine out, we have taken away any asymmetry in the rib cage. And then from there, what we need to do is we need to kind of cue a little bit of a reach, a little bit of a push yourself away from the bench as you row. It's gonna feel like you're turning and actually that's what you are doing and that's what I want you to do. I want a slight turn. It's easy to talk about generating too much mobility during the row, but I'm not really, or too much momentum, sorry, generating too much momentum during the row, but that's not my concern here. First and foremost, I wanna make sure that you can find the mobility, that you have the positions that will allow your muscles to turn on so that you can make a big strong back instead of just grinding your shoulder away, right? So in the row, that motion requires a little bit of a rotation, right? If I turn this much, that's too much. That's more rotation than I need. That's more turning than I need. But if I rotate the other way and I try to row, I'm not gonna be able to get that full squeeze that I'm looking for in the row. So if you look, if you imagine you're looking top down on the top of your head, it's somebody standing above you, looking down at your shoulders. When I row with my right arm, that shoulder should come back and the other one should come forward about like one tick on a clock. So instead of being at six and at 12, maybe I'm turning to being, let's a better example, instead of being at three and nine, I'm then instead turning the hands so that I'm at four and 10, okay? So I get just a slight little turn, slight little turn just like this, just like this, okay? And you can play around with that. You can try to find the one, the amount of rotation that allows you to feel those upper back muscles the most. And I would encourage you to do that because I can use the muscle, if I treat myself like a bodybuilder, I can use the muscle to teach me if I'm doing it correctly or not. And if I feel when I do my rows, I should feel it in my upper back muscles, the muscles between my shoulder blades. And so if I initiate that row and at the end I really squeeze those muscles and I can feel them and I don't feel other stuff like I don't feel my low back arching up or turning on or stiffening up, then I can be reasonably certain that I'm doing this exercise effectively.