Male model ex_U6J6WY

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Back · Dumbbell

Prone Bench Row Dumbbells

intermediatestrength

Prone Bench Row Dumbbells is an intermediate compound strength exercise that works the lats (back), with the biceps and shoulders assisting. It needs a dumbbell 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: Dumbbell
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 Dumbbells

Lie chest-first on an incline bench, holding a dumbbell in each hand with a neutral grip (palms facing each other), and your arms extended straight down towards the floor.
Pull the dumbbells towards your abdomen by bending your elbows, keeping them close to your body.
Squeeze your shoulder blades together at the top of the movement, ensuring the dumbbells reach the sides of your torso.
Slowly lower the dumbbells 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 dumbbells up and inhale as you lower them.
Use a weight that allows you to maintain proper form throughout the exercise.

Prone Bench Row Dumbbells alternatives

Prone Bench Row Barbell Reverse Grip

Lats · intermediate

Prone Bench Row Barbell Pronated Grip

Lats · intermediate

Resistance Band - Cable Row

Lats · beginner

Kettlebell Row

Lats · intermediate

More lats exercises

Prone Bench Row Dumbbells Pronated Grip

Lats · intermediate

Prone Bench Row Dumbbells Supinated Grip

Lats · intermediate

Band Rotating Hammer Grip Incline Bench Row

Lats · beginner

Dumbbell Pendlay Row

Lats · intermediate

Kettlebell Gorilla Row

Lats · intermediate

Barbell Meadows Row

Lats · intermediate

Dumbbell Renegade Row

Lats · intermediate

Cable Seated Row

Lats · beginner

Prone Bench Row Dumbbells FAQ

What muscles does Prone Bench Row Dumbbells work?

Prone Bench Row Dumbbells 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 Dumbbells?

You need a dumbbell and a bench.

How many sets and reps of Prone Bench Row Dumbbells 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 Dumbbells 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 Dumbbells 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 Dumbbells?

Other exercises for the lats include Prone Bench Row Barbell Reverse Grip, Prone Bench Row Barbell Pronated Grip, Resistance Band - Cable Row and Kettlebell Row.

For developers

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# One request returns the exercise and its 720p media links
curl "https://api.workoutxapp.com/v2/exercises/ex_U6J6WY" \
  -H "X-WorkoutX-Key: YOUR_API_KEY"

{
  "id": "ex_U6J6WY",
  "name": "Prone Bench Row Dumbbells",
  "model": "male",
  "target": "Lats",
  "equipment": "Dumbbell",
  "media": {
    "mp4": "https://…/ex_U6J6WY/mp4-720.mp4?…",
    "poster": "https://…/ex_U6J6WY/poster.jpg?…"
  }
}