Prone Bench Row Barbell Supinated Grip
The Prone Bench Row with a supinated grip is a powerful exercise that targets the upper back and biceps. By incorporating this exercise into your routine, you can build a strong, well-developed back while also improving your grip strength.
Execution
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1
Lie face down on a flat bench, with your feet firmly on the floor.
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2
Grip a barbell with a supinated grip (palms facing you), slightly wider than shoulder-width apart.
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3
From this position, let the barbell hang straight down, with your arms fully extended.
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4
Pull the barbell upward toward your lower ribs by moving your elbows toward the ceiling and squeezing your shoulder blades together.
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5
Slowly and controllably lower the barbell back to the starting position.
Benefits
- Improves posture by strengthening the upper back and shoulders.
- Increases biceps strength and size through the supinated grip.
- Helps develop a strong, V-shaped back.
- Improves grip strength, which is beneficial for other exercises.
Common Mistakes
- ! Lifting too heavy: This can lead to poor form and potential injuries. Start light and gradually increase the weight.
- ! Not fully extending: Make sure your arms are fully extended in the starting position to ensure a full range of motion.
- ! Performing too quickly: Perform the movement slowly and controllably to achieve maximum muscle activation.
Primary Muscles
This exercise primarily targets the latissimus dorsi, rhomboids, trapezius, and biceps.
Possible Alternatives
- Dumbbell Rows: For when you do not have access to a barbell or when you want to focus on each side individually.
- Seated Cable Rows: A good alternative exercise that also trains the upper back and biceps, but with constant tension from the cable.
- Inverted Rows: A bodyweight exercise you can perform if you are looking for a less intense option.
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