How to Do Prone Bench Row Dumbbells Pronated Grip

Prone Bench Row Dumbbells Pronated Grip 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 Pronated Grip

  1. 01Lie prone on an incline bench set to thirty degrees with the chest supported and feet braced on the floor.
  2. 02Hold a dumbbell in each hand using an overhand pronated grip with arms hanging straight down.
  3. 03Pull the elbows back and wide until the dumbbells reach the level of the bench frame.
  4. 04Squeeze the shoulder blades together at the top of the contraction for one second.
  5. 05Lower the dumbbells back to the starting position until the lats are fully lengthened.

Same guidance shown inside the A90 app

02 / Anatomy

Muscles worked by Prone Bench Row Dumbbells Pronated 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

Prevent the shoulders from shrugging toward the ears by pulling the dumbbells toward the hips rather than the armpits.

Same coaching engine used inside the A90 app

05 / FAQ

Prone Bench Row Dumbbells Pronated Grip questions

What muscles does Prone Bench Row Dumbbells Pronated Grip work?

Prone Bench Row Dumbbells Pronated 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 Dumbbells Pronated Grip correctly?

Lie prone on an incline bench set to thirty degrees with the chest supported and feet braced on the floor. Hold a dumbbell in each hand using an overhand pronated grip with arms hanging straight down. Pull the elbows back and wide until the dumbbells reach the level of the bench frame. Squeeze the shoulder blades together at the top of the contraction for one second. Lower the dumbbells back to the starting position until the lats are fully lengthened.

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

Prevent the shoulders from shrugging toward the ears by pulling the dumbbells toward the hips rather than the armpits.

Is Prone Bench Row Dumbbells Pronated Grip suitable for beginners?

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

What equipment do you need for Prone Bench Row Dumbbells Pronated Grip?

Prone Bench Row Dumbbells Pronated Grip uses bench and dumbbell.

A90 Intelligence

Put this into a real plan.

A90 Intelligence programmes prone bench row dumbbells pronated grip into a 30, 60 or 90 day plan built around your equipment, then adjusts it as you train.

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