How to Do Prone Bench Row Barbell Pronate Grip

Prone Bench Row Barbell Pronate Grip is a back exercise using barbell and bench, listed as intermediate in the A90 Training Club catalogue.

Primary muscle

Back

Equipment

Barbell, Bench

Difficulty

Intermediate

01 / Move with control

How to perform

How to do Prone Bench Row Barbell Pronate Grip

  1. 01Lie face down on an inclined or flat bench with the chest supported and feet braced on the floor.
  2. 02Grip the barbell with a pronated overhand grip slightly wider than shoulder-width.
  3. 03Pull the barbell toward the bench by driving the elbows toward the ceiling.
  4. 04Touch the barbell to the underside of the bench while retracting the scapula.
  5. 05Lower the barbell until the arms are fully extended toward the floor.

Same guidance shown inside the A90 app

02 / Anatomy

Muscles worked by Prone Bench Row Barbell Pronate Grip

Primary Stabiliser Inactive

Tap to explore manually

Primary movers

  • Upper back Pulls the shoulder blades together and back.
  • Lats Pulls the arms down and toward the body.

Stabilisers

  • Core Stabilises the spine and transfers force.
  • Lower back Stabilises the spine during lifts and bends.
  • Forearms Grips and stabilises the wrist under load.

03 / A90 Coach

A90 Coach tip

Retract the shoulder blades fully at the top to ensure the lats and rhomboids do the work rather than the rear deltoids.

Same coaching engine used inside the A90 app

05 / FAQ

Prone Bench Row Barbell Pronate Grip questions

What muscles does Prone Bench Row Barbell Pronate Grip work?

Prone Bench Row Barbell Pronate Grip is catalogued as a back exercise in A90 Training Club, with the back as its primary muscle group.

How do you do Prone Bench Row Barbell Pronate Grip correctly?

Lie face down on an inclined or flat bench with the chest supported and feet braced on the floor. Grip the barbell with a pronated overhand grip slightly wider than shoulder-width. Pull the barbell toward the bench by driving the elbows toward the ceiling. Touch the barbell to the underside of the bench while retracting the scapula. Lower the barbell until the arms are fully extended toward the floor.

What is the A90 coach tip for Prone Bench Row Barbell Pronate Grip?

Retract the shoulder blades fully at the top to ensure the lats and rhomboids do the work rather than the rear deltoids.

Is Prone Bench Row Barbell Pronate Grip suitable for beginners?

Prone Bench Row Barbell Pronate Grip is rated intermediate in the A90 Training Club catalogue.

What equipment do you need for Prone Bench Row Barbell Pronate Grip?

Prone Bench Row Barbell Pronate Grip uses barbell and bench.

A90 Intelligence

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