Safety Notes

• Avoid if acute shoulder or elbow pain
• Use light weights to master form
• Keep spine neutral to prevent lower back strain
• Ensure bench stability
• Stop if sharp pain occurs
• Select weight allowing full control

Spotting

Not typically needed due to chest support; use safeties or machine alternative for heavy sets to prevent dropping weights.

Common Mistakes

• Jerking weights with momentum
• Flaring elbows outward
• Lifting chest off bench
• Shrugging shoulders
• Incomplete arm extension
• Poor neck alignment

• Acute shoulder impingement
• Lower back injury
• Elbow tendonitis

• Shoulder extension and internal rotation
• Thoracic mobility for scapular retraction

Build Up First

• Basic rowing form
• Hip hinge competency
• Core bracing technique