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Row, Prone

 
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Classification
Type auxiliary
Mechanics compound
Direction pull
Equipment barbell / cambered bar
Additional Equipment flat bench
x Rate Row, Prone
 

Itīs an effective exercise.
 


Itīs a practicable exercise.
 


Itīs an often applied exercise.
 

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Instructions

Preparation

Lie prone on flat bench and grasp barbell from below with wide overhand grip.

Execution

Flex back and shoulders to pull barbell up as high as possible. Return, keep arms slightly flexed. Repeat.

Variations / Comments

If available use cambered bar and elevated bench for higher range of motion.

Barbell Row, Prone Starting Position Starting Position
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Barbell Row, Prone Ending Position Ending Position

Muscles

Target Back, General
Synergist Rhomboids | Trapezius, Middle | Trapezius, Lower | Latissimus Dorsi | Deltoid, Posterior | Infraspinatus | Brachialis | Brachioradialis | Pectoralis Major, Sternal
Stabilizers Biceps Brachii
Barbell Row, Prone Muscles Front
Front
Barbell Row, Prone Muscles Rear
Rear
High End Visualizations
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