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Intermediate
- Difficulty
- Intermediate
- Movement type
- Strength
- Primary muscles
- Upper back
- Equipment
- Barbell
Prone Bench Row Barbell Pronate Grip
4 steps Updated 29/08/2026
Prone Bench Row Barbell Pronate Grip is a free weights exercise targeting Middle Back (Latissimus Dorsi, Rhomboids) using Barbell.
Step by step
How to perform it
- 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.
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Variations and related exercises
Alternate Superman
Archer Pull Up
Around the World Superman Hold
Assisted Chin Up Normal Width Reverse Grip
Last updated: 29/08/2026
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Prone Bench Row Barbell Pronate Grip
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