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Prone Bench Row Barbell Supinated Grip

Learn how to properly perform the Prone Bench Row Barbell Supinated Grip with this complete demonstration video.

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What is the Prone Bench Row Barbell Supinated Grip?

The prone bench row with a barbell and supinated grip is a compound exercise that intensely targets the back muscles, especially the trapezius, rhomboids, and latissimus dorsi. This exercise is ideal for developing back strength and thickness while improving posture and scapular stability. Suitable for all levels, it allows for a unique angle to work the entire back.

How to properly perform the Prone Bench Row Barbell Supinated Grip

  1. Set up a prone bench with your chest and upper abdomen resting on the bench and your feet firmly planted on the ground.
  2. Hold a barbell with an underhand grip (palms facing up), hands shoulder-width apart.
  3. With your arms fully extended, pull the barbell towards your lower abdomen by retracting your shoulder blades and squeezing your back muscles.
  4. Pause briefly at the top of the movement, then lower the barbell back down with control to the starting position.
  5. Repeat for the recommended number of repetitions, focusing on maintaining proper form and engaging your back muscles throughout the exercise.

Targeted muscles and equipment

Discipline
  • Strength training
Primary muscle
Secondary muscle(s)
Required equipment
Mechanics type

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Rowing en pronation à la barre en incliné sur banc
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