Set up on the bench pad sitting on your knees and shins down on the pad. Start with your arms fully stretched out and your back in a neutral position. Row up while keeping your elbows at a 45-degree angle, not too close to your body, and not too flared out. Finish the movement when the elbows go past your body. Lower yourself slowly, and keep your hips and back straight and completely neutral. Avoid leaning forward or backward during the movement.