Horizontal Rows

• Use as much resistance that you can maintain full control with.
• Hold chest up and out.
• Maintain natural curve in lower back.
• Keep shoulder blades protracted apart.
• Do not hunch up your shoulders to neck or ears.
• Activate your T.V.A.
• Begin by retracting your shoulder blades together, not pulling with your hands.
• Then as you exhale, pull your elbows back without the pulling action coming
  from your hands, but from your back.
  
• Squeeze your back tight.
  
• Inhale as you return with your shoulder blades protracting apart and not your hands just returning.
• Do not round your back when returning or pulling the resistance, this will only
  work your arms.

Photography by Raymond Kehoe