How to do it
Pause for one second at the top of each row before extending your arms.
- 1
Lie face down on the floor with your arms extended in front of you.
- 2
Simultaneously lift your arms, chest, and legs off the floor.
- 3
Pull your elbows back towards your hips while squeezing your shoulder blades together.
- 4
Extend your arms back out.
- 5
Lower your limbs to return to the starting position.
- 6
Repeat for the desired number of repetitions.
Expert tip
Keep your neck neutral by looking down at the floor, and avoid jerking movements.
Common mistakes
- ✕Hyperextending the lower back at the top
- ✕Pulling the elbows up past shoulder height
- ✕Letting the legs drop during the rowing phase