Id like to throw my 2 cents on this because i feel like i figured out the right or most beneficial way to do these. I kneel on the bench like a normal row and i start with the db under the bench fully extended and then bring it out like a fly almost a arc but tight if that makes sense ,i pull it back and retract my sh blade and bring it down under the bench but I'm moving fast so I'm not resting at the bottom so it feels like constant tension .If you go slow i would stop short to keep the tension ,I'm doing 20 to 30 reps with 40 pounds which sounds wimpy but i can do kroc rows which are straight up and down to your sheet with 130 15 reps .I really believe and feel the way i just explained is safer and really hits much more area .Also i saw the way I'm explaining on Johnny Candito fitness he demonstrates it , for a 21 yr old he has some very good info .I hope i helped take care.