How to Do a Prone Bench Row | Back Workout

How to Do a Prone Bench Row | Back Workout

Hi guys. this is Max Tapper again for HowCast. And today I’m going to show you how to do
a Prone Bench Row. Now, some people may not understand what prone
is. Prone just means facing down. If you’ve ever heard the two terms prone and
supine; prone is facing down, supine means facing up. So just think of a soup cup, soup and prone,
alright? Facing down. Prone Bench Row. And what we’re going to do is use an incline
bench like this and we’re going to have some dumbbells on the side. For this we have some 50s, putting our chest
against the pad and we’re doing the same positioning or the same types of principles of a normal
row. Again, when we spoke about doing the Dumbbell
Row, I told you about one tip is that keep your hand as a hook, alright? Now, the minute you leave that hook you take
away a lot of the recruitment of your forearm and bicep muscles. Alright? They’re going to work anyway but we want the
main muscle to work is to be the lat. Okay? So we’re going to get a lot of rhomboids,
rear delts, we’re going to get some anterior delts even in the same positioning. So what we are going to do in this exercise
is a Dumbbell Row lying on an incline bench. So we’re lying flat down and we’re going to
use the same principles that we did on our other row as using our hand as a hook. Okay? Now, the minute we take away that squeeze
in the forearm we effectively release the recruitment of the forearm and bicep muscles
because our main goal is to work our lat, right? So that’s what we want to focus on and isolate
a little bit more. Let me show you how this looks. Alright now, this is the position that we’re
going to be in. We’re lying on an incline bench facing down. I have my legs touching the floor but you
can also put them on the bench like this. Okay? So we’re just going to reach down, grab a
hold of these dumbbells and all we’re doing is rowing. Slow on the way down, control, up. Slow on the way down, control, hook. Slow with control. Now, we also really want to make sure that
you contract in your shoulder blades. You can allow those shoulder blades to drive
down but we definitely need to retract them. Pull them back. Slow on the way down, allow those shoulder
blades to come forward, pinch and up. Now, that is how we do a Prone Dumbbell Row
on an incline bench.

40 comments on “How to Do a Prone Bench Row | Back Workout

  1. Mr.Silver Post author

    in every video of how cast they are like in a hurry to explain what they got to say its like they have a gun aiming at them!!

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  4. Joe X Post author

    Articulate, straight to the point and well executed.. I wish all exercise vids was like this!

  5. Barry Adkins Post author

    Exactly what I was looking for. I looked all over the internet for tips on how to do a bench assisted lat row and founds this. Nice video. Straight to the point, easy to follow. Thank you. 

  6. Stella Johnson Post author

    It's so much easier to watch videos from MEN. It's on point, clear, short, easy to follow. My bench just arrived and I'm looking for exercises, tips and tricks. This guy is a delight! ~ Thanx for the upload. xx

  7. Jesse Hunter Post author

    Max Howcast and company, technique and form is what I am working on now thanks for helping my rehabilitation and learning how to walk again, looking forward to learning more from your establishment all the best to you luv Jesse Faber Hunter

  8. My Life's Ventures Post author

    is this better then a normal single hand dumbbell row with a knee/hand resting propped on a bench?

  9. Xavier Cedeno Post author

    thank you for the video. I'm lucky that I looked this up before making a fool out of myself

  10. Mayjor 371530 Post author

    New to the gym stuff……I also work out at PF and I was wondering if this is a good alternative for two arm long bar row?

  11. rr po Post author

    Great video but lets not forget this is a great exercise for the upper middle and lower traps. I would dear to say that it will work the traps better than the lats.

  12. Νίκος Χου Post author

    Excellent set of weights!>>> I start with these for motivation, then I get on my BOWFLEX M3 MAX TRAINER! I can do cardio and strength in the same workout! I do a set of reps for three different muscles, then after I do a set for each of those muscles, I FEEL ENERGIZED TO HOP ON MY ELLIPTICAL (the M3) FOR 20 MINUTES, then I get off and do 2 more sets for those three different muscle groups, and I'm done!! Excellent equipment, just gotta keep doing it at least 5 times a week!


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