Prone Bench Row with Dumbbells and Supinated Grip
The prone bench row with dumbbells and a supinated grip is a powerful exercise that targets the upper back, shoulders, and biceps. This variation offers a unique twist on the traditional rowing movement by placing your body in a prone position, providing more intense isolation of the back muscles.
Execution
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1
Lie face down on a flat bench with a dumbbell in each hand. Your palms should face upward (supinated grip).
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2
Start with your arms fully extended so that the dumbbells hang just below the bench.
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3
Exhale and pull the dumbbells upward toward your hips, keeping your elbows close to your body.
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4
Squeeze your shoulder blades together at the top of the movement.
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5
Inhale and slowly lower the dumbbells back to the starting position under control.
Benefits
- Improves posture by strengthening the upper back and shoulders.
- Isolation of the back muscles provides targeted training.
- Increases shoulder-girdle stability.
- The supinated grip provides additional biceps activation.
Common Mistakes
- ! Pulling the weights up too quickly, which can lead to less effective muscle activation and an increased risk of injury.
- ! Allowing the elbows to move too far away from the body, which shifts the emphasis away from the target muscles.
- ! Failing to fully squeeze the shoulder blades together at the top of the movement.
Primary Muscles
This exercise primarily trains the latissimus dorsi, rhomboids, trapezius, and biceps.
Possible Alternatives
- For a lighter variation, perform the exercise with a neutral grip (palms facing each other).
- To increase the intensity, try performing the exercise on an incline bench for a different angle of resistance.
- If you do not have access to dumbbells, resistance bands can provide a good alternative.
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