How to Do Prone Bench Row Dumbbells

Prone Bench Row Dumbbells is a back exercise using bench and dumbbell, listed as intermediate in the A90 Training Club catalogue.

Primary muscle

Back

Equipment

Bench, Dumbbell

Difficulty

Intermediate

01 / Move with control

How to perform

How to do Prone Bench Row Dumbbells

  1. 01Lie face down on an incline bench set to 30-45 degrees with the head clearing the top edge and dumbbells in each hand.
  2. 02Let the arms hang vertically with a neutral or overhand grip, feeling a slight stretch across the shoulder blades.
  3. 03Pull the dumbbells toward the hips by retracting the scapula and driving the elbows back.
  4. 04Pause at the top of the row then lower the weights until they reach the starting vertical position.

Same guidance shown inside the A90 app

02 / Anatomy

Muscles worked by Prone Bench Row Dumbbells

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

Drive the elbows toward the ceiling and slightly out to maximize engagement of the rear deltoids and rhomboids rather than the lats.

Same coaching engine used inside the A90 app

05 / FAQ

Prone Bench Row Dumbbells questions

What muscles does Prone Bench Row Dumbbells work?

Prone Bench Row Dumbbells 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 Dumbbells correctly?

Lie face down on an incline bench set to 30-45 degrees with the head clearing the top edge and dumbbells in each hand. Let the arms hang vertically with a neutral or overhand grip, feeling a slight stretch across the shoulder blades. Pull the dumbbells toward the hips by retracting the scapula and driving the elbows back. Pause at the top of the row then lower the weights until they reach the starting vertical position.

What is the A90 coach tip for Prone Bench Row Dumbbells?

Drive the elbows toward the ceiling and slightly out to maximize engagement of the rear deltoids and rhomboids rather than the lats.

Is Prone Bench Row Dumbbells suitable for beginners?

Prone Bench Row Dumbbells is rated intermediate in the A90 Training Club catalogue.

What equipment do you need for Prone Bench Row Dumbbells?

Prone Bench Row Dumbbells uses bench and dumbbell.

A90 Intelligence

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