How to Do Prone Bench Row Dumbbells Supinated Grip

Prone Bench Row Dumbbells Supinated 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 Supinated Grip

  1. 01Lie face down on an incline bench set to 30 degrees with the chest supported and feet braced on the floor.
  2. 02Hold the dumbbells with a supinated grip so the palms face forward and the arms hang vertically.
  3. 03Pull the dumbbells toward the hips by driving the elbows back and upward.
  4. 04Squeeze the shoulder blades together at the top of the movement while keeping the chest glued to the pad.
  5. 05Return the dumbbells to the starting position with full elbow extension before starting the next rep.

Same guidance shown inside the A90 app

02 / Anatomy

Muscles worked by Prone Bench Row Dumbbells Supinated 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

Retract the shoulder blades first before pulling the dumbbells to ensure the mid-back initiates the movement rather than the biceps.

Same coaching engine used inside the A90 app

05 / FAQ

Prone Bench Row Dumbbells Supinated Grip questions

What muscles does Prone Bench Row Dumbbells Supinated Grip work?

Prone Bench Row Dumbbells Supinated 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 Supinated Grip correctly?

Lie face down on an incline bench set to 30 degrees with the chest supported and feet braced on the floor. Hold the dumbbells with a supinated grip so the palms face forward and the arms hang vertically. Pull the dumbbells toward the hips by driving the elbows back and upward. Squeeze the shoulder blades together at the top of the movement while keeping the chest glued to the pad. Return the dumbbells to the starting position with full elbow extension before starting the next rep.

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

Retract the shoulder blades first before pulling the dumbbells to ensure the mid-back initiates the movement rather than the biceps.

Is Prone Bench Row Dumbbells Supinated Grip suitable for beginners?

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

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

Prone Bench Row Dumbbells Supinated Grip uses bench and dumbbell.

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