How to Do Prone Bench Row Barbell Reverse Grip

Prone Bench Row Barbell Reverse 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 Reverse Grip

  1. 01Lie face down on a flat or slightly inclined bench with the barbell positioned directly underneath the chest.
  2. 02Grip the barbell with palms facing forward in a shoulder-width reverse grip.
  3. 03Retract the shoulder blades and pull the barbell toward the bottom of the ribcage.
  4. 04Squeeze the lats at the top of the movement while keeping the elbows tucked close to the torso.
  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 Reverse Grip

Primary Stabiliser Inactive

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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

If the barbell hits the underside of the bench too early, adjust the torso position higher toward the head of the bench to allow for a full scapular retraction.

Same coaching engine used inside the A90 app

05 / FAQ

Prone Bench Row Barbell Reverse Grip questions

What muscles does Prone Bench Row Barbell Reverse Grip work?

Prone Bench Row Barbell Reverse 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 Reverse Grip correctly?

Lie face down on a flat or slightly inclined bench with the barbell positioned directly underneath the chest. Grip the barbell with palms facing forward in a shoulder-width reverse grip. Retract the shoulder blades and pull the barbell toward the bottom of the ribcage. Squeeze the lats at the top of the movement while keeping the elbows tucked close to the torso. Lower the barbell until the arms are fully extended toward the floor.

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

If the barbell hits the underside of the bench too early, adjust the torso position higher toward the head of the bench to allow for a full scapular retraction.

Is Prone Bench Row Barbell Reverse Grip suitable for beginners?

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

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

Prone Bench Row Barbell Reverse Grip uses barbell and bench.

A90 Intelligence

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