How To Perform Prone Rows | Little Known Best Back Exercise

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Buff Dudes Workouts
Published at : 10 Oct 2021

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How To Perform Prone Rows

A Little Known Best Back Exercise!

Part of our "Best Gym Exercises You’re Not Doing" video: https://www.youtube.com/watch?v=1wYLsMmwZkM

We learned this exercise from an Olympic Gold Medalist. This time coming from Ski Cross champion Brady Leman. It was all part of our experiment “If we hang around enough Olympic Gold Medalists will we become ones too?” Sadly, the answer was no. But we did learn some sweet new exercises. So we have that going for us. Which is nice.

How to Perform the Exercise:

First you’ll need to load up your barbell
Find an elevated bench. If that’s not available go ahead and stack a few 45 pounders and set a traditional bench on top of them.
Lay on the bench in a prone position
Grap the barbell with a slightly wider than shoulder-width grip
Retract your scapula Buff Dudes drinking game cha-ching
Pull the weight up towards your sternum, contracting your lats and pausing at the top of the movement for a second or two before returning the weight back to the starting position.

Benefits of the PRONE ROWS

This one hits your back. Particularly your upper back as well as your mid and upper traps and rear delts
As opposed to bent over rows, this is a great exercise variation for hitting the back as it takes being able to cheat reps out of the equation. With the prone rows the weight is locking you onto the bench as you pull it towards you, leaving you unable to sway your body to help get the weight to your sternum.

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