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Back · Barbell
Prone Bench Row Barbell Pronated Grip
Prone Bench Row Barbell Pronated Grip is an intermediate compound strength exercise that works the lats (back), with the biceps and shoulders assisting. It needs a barbell and a bench. A typical prescription is 3-4 sets of 6-10 reps, and it burns about 6.1 calories per minute.
- Target
- Lats
- Body part
- Back
- Equipment
- Barbell
- Category
- Strength
- Mechanic
- Compound
- Force
- Pull
- Sets × reps
- 3-4 × 6-10
- Calories / min
- ≈ 6.1 kcal
Primary muscles
- Middle Back · Latissimus Dorsi, Rhomboids
Secondary muscles
- Biceps · Biceps Brachii
- Shoulders · Posterior Deltoids
How to do Prone Bench Row Barbell Pronated Grip
- Lie chest-first on an incline bench, holding a barbell with a pronate grip (palms facing down) and your hands placed shoulder-width apart. Extend your arms straight down towards the floor.
- Pull the barbell towards your upper abdomen by bending your elbows, keeping them close to your body.
- Squeeze your shoulder blades together at the top of the movement, ensuring the barbell reaches reaches close to the bench.
- Slowly lower the barbell back to the starting position with control, fully extending your arms. Repeat for the desired number of repetitions.
Form tips
- Focus on pulling with your back muscles rather than your arms.
- Exhale as you pull the barbell up and inhale as you lower it.
- Use a weight that allows you to maintain proper form throughout the exercise.
Prone Bench Row Barbell Pronated Grip alternatives
More lats exercises
Prone Bench Row Barbell Pronated Grip FAQ
What muscles does Prone Bench Row Barbell Pronated Grip work?
Prone Bench Row Barbell Pronated Grip mainly works the lats in the back (Latissimus Dorsi and Rhomboids). The biceps and shoulders work as secondary muscles.
What equipment do you need for Prone Bench Row Barbell Pronated Grip?
You need a barbell and a bench.
How many sets and reps of Prone Bench Row Barbell Pronated Grip should I do?
Start with 3-4 sets of 6-10 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Prone Bench Row Barbell Pronated Grip good for beginners?
It's rated intermediate. Beginners can work up to it once they control simpler back exercises.
How many calories does Prone Bench Row Barbell Pronated Grip burn?
About 6.1 calories per minute for a person of around 70 kg, based on a MET value of 5. Ten minutes of work is roughly 61 calories; heavier people burn more.
What is a good alternative to Prone Bench Row Barbell Pronated Grip?
Other exercises for the lats include Prone Bench Row Dumbbells Pronated Grip, Prone Bench Row Dumbbells Supinated Grip, Prone Bench Row Dumbbells and Dumbbells Bent Over Row Pronated Grip.
For developers
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