Prone Barbell Row

Introduction

The Prone Barbell Row is a powerful and effective exercise designed to develop the muscles of the upper back, emphasizing the trapezius, rhomboids and less so the latissimus dorsi. Performed by lying face down on a flat bench and pulling a barbell towards the torso, this movement minimizes back stretch and encourages proper form, making it an excellent choice for individuals seeking to enhance their back strength and hypertrophy. By isolating and engaging the upper back muscles more directly, the Prone Barbell Row helps improve posture, balance, and overall upper body strength, making it an essential addition to any comprehensive resistance training program. It is a great variation of the barbell row because it makes poor form much harder.

Execution

How to Perform Prone Barbell Rows

Setup

1. This exercise is best performed on a dedicated flat bench with enough range of motion underneath. Position the bench appropriately.
2. Place a barbell on the floor or on the banch rack.
3. Lie face down on the bench with your chest and stomach supported. 
4. Reach down and grasp the barbell with a pronated (overhand) grip, hands slightly wider than shoulder-width apart.

Execution

1. Begin the movement by retracting your shoulder blades (scapulae) and pulling the barbell towards your lower chest or upper abdomen.
2. Keep your elbows close to your body as you row the barbell upwards. Focus on squeezing your back muscles at the top of the movement.
3. Pause briefly at the top of the movement, ensuring a strong contraction in your back muscles. It is ok if you arch your back and lift it upward from the bench.
4. Slowly lower the barbell back to the starting position under control, resisting on the way down. Fully extend your arms while maintaining control over the weight for maximum stretch.
5. Repeat for repetitions.

Finishing

1. After completing the desired number of repetitions, carefully set the barbell back down on the floor or rack.
2. Disengage from the bench and stand up slowly to avoid any dizziness or discomfort.