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Visual demonstration of the Prone Bench Row Dumbbells Supinated Grip exercise

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Intermediate

Difficulty
Intermediate
Movement type
Strength
Primary muscles
Upper back
Secondary muscles
Shoulders Biceps
Equipment
Dumbbells
Exercise guide

Prone Bench Row Dumbbells Supinated Grip

4 steps Updated 29/08/2026

Prone Bench Row Dumbbells Supinated Grip is a free weights exercise targeting Middle Back (Latissimus Dorsi, Rhomboids) using Dumbbells.

Step by step

How to perform it

  1. Lie chest-first on an incline bench, holding a dumbbell in each hand with a supinate grip (palms facing up), and your arms extended straight down towards the floor.
  2. Pull the dumbbells towards your abdomen by bending your elbows, keeping them close to your body.
  3. Squeeze your shoulder blades together at the top of the movement, ensuring the dumbbells reach the sides of your torso.
  4. Slowly lower the dumbbells back to the starting position with control, fully extending your arms. Repeat for the desired number of repetitions.
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Last updated: 29/08/2026

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Prone Bench Row Dumbbells Supinated Grip

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