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 as close to your upper body as possible without making contact. Your elbows should be close to your body to engage the back. Finish the movement when the elbows are past your upper body. Lower yourself slowly, and keep your hips and back straight and completely neutral. Avoid leaning forward or backward during the movement by allowing for a brief pause at the beginning and end of every repetition.