Set up on the bench pad while 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 90-degree angle with your upper body. Your elbows should be out to the side and up instead of down to your sides. Finish the movement when the elbows are slightly past your body or as far as your shoulder will allow. Lower yourself slowly, and keep your hips and back straight and completely neutral. Avoid leaning forward or backward during the movement.