Lie prone on a bench with a barbell hanging at arms’ length in a snatch-width grip. Perform a row, squeezing the shoulder blades back together and down, then lower under control. A cambered bar is preferable to allow a fuller range of motion.
 
Purpose
The snatch-grip bench row allows heavy loading in the row without being limited by the lower back, and forces the motion to be done strictly rather than using momentum from the lower body or reaching of the chest down to help. The wider grip will generally emphasize the posterior shoulder more than conventional grip.
 
Programming
Generally sets of 6-15 are appropriate.