Safety Notes

• Ensure bench is stable and elevated securely
• Start with light weights to master form
• Avoid if acute shoulder or wrist pain
• Maintain neutral spine to prevent neck strain
• Use spotter for heavy setup
• Do not hyperextend elbows

Spotting

Have a spotter hand you the dumbbells to avoid awkward reaching; spot at elbows if needed for heavy sets, but chest support reduces necessity.

Common Mistakes

• Using torso momentum
• Shrugging shoulders
• Incomplete arm extension
• Arching lower back
• Gripping too tightly
• Uneven pulling

• Acute shoulder impingement
• Lower back strain (though minimized)
• Wrist instability

• Adequate shoulder extension ROM
• Thoracic spine mobility for retraction

Build Up First

• Basic horizontal row proficiency
• Stable plank position competency