 Once you've learned how to stabilize your spine during your rows, and you've learned how to push yourself away from the bench so that your shoulder blade has some stability, well then we need to teach that shoulder blade how to move. We need to give it its appropriate mobility. And the lesson here is that when I'm moving my arm, one third of the motion is coming from actually what the shoulder blade is doing. So for example, if I pick my arm up and I don't move my shoulder blade, my arm can only come up about two thirds of the way. But if I let my shoulder blade then go, I get the last third of that movement. This is just because the arm is only connected to the rest of the body through the shoulder blade. And the shoulder blade is only connected through the rest of the body, through the clavicle. So I need to really prioritize what those joints are doing. I need to prioritize the stability of those joints so that they can demonstrate their mobility. I need to put them in the right position so that the arm can move. And in the case of the row, if I just try to pull my elbow back, but my shoulder blade doesn't retract at all, it doesn't come backward at all, then I'm not gonna be able to finish my entire row unless I compromise the integrity of my shoulder joint and start to wear that away prematurely. And that's not what we're looking for here, right? We're looking for an efficient row that is driven with muscles, not with joints. So what I need to do when I'm initiating my row, once I've stabilized the spine, the rib cage, the head, I've pushed myself away from the bench, what I need to do is then initiate with the shoulder. I want the shoulder to drive back first. And what that's going to do is retract that shoulder blade, point the joint backward so that now my elbow can follow, the rest of my arm can follow, and I can optimize that squeeze that I feel towards the end of the movement. Now, as you do this, you're gonna feel like your body is turning, like it's rotating, and that's actually what I want. If I'm stabilizing effectively, then I have the mobility in my rib cage to do this. I don't want to just generate momentum and just crank my entire body backwards and forwards, but I do need a slight rotation. And so if I'm gonna quantify it, what I generally recommend is if I'm looking above you and I'm looking at your shoulders, let's say, that's kind of like the hands on a clock at nine o'clock and three o'clock. What I'm looking for is for them to turn about one number, so at 10 o'clock and then at four o'clock. And it looks just like this. Just a slight little turn here, right? My head is still oriented forward. I like to look at my index finger while it's supporting me on the bench in this three-point supported row that we've been discussing, but I keep my head fixed and I just let my shoulders stay kind of fluid, leading the row with the shoulder joint instead of with the elbow.