Prone bench row barbell reverse

Prone bench row barbell reverse demonstration gif

Instructions:

  • 1Stand tall with an inclined bench between your feet and press your chest against it while raising your heels off the floor.
  • 2Hold the barbell under the bench with an underhand grip, straight arms, and hands placed shoulder-width apart.
  • 3Pull the barbell up by folding your arms and raising your elbows past your back.

Tips:

  • Maintain the normal curve of the back while leaning forward against the bench.
  • Keep your neck in a neutral position.
  • Maintain a smooth breathing rhythm.

Master the Prone Bench Row Barbell Reverse for Effective Strength Training

The prone bench row barbell reverse is a dynamic exercise designed to enhance upper body strength, particularly targeting the back muscles, shoulders, and arms. This exercise is often preferred by those looking to build muscle mass and improve overall stability.

To perform the prone bench row barbell reverse effectively, follow these steps:

  1. Lie face down on an incline bench with your chest against the bench and your feet planted firmly on the ground.
  2. Grasp a barbell with an overhand grip, ensuring your hands are positioned slightly wider than shoulder-width apart.
  3. Engage your core and pull the barbell towards your torso, keeping your elbows close to your body.
  4. Pause briefly at the top of the movement before slowly lowering the barbell back to the starting position.

For optimal results and safety, consider the following tips:

  • Adjust the bench: Ensure the incline of the bench is suitable for your height and comfort level, as this will enhance your range of motion.
  • Focus on form: Maintain a neutral spine throughout the movement to avoid unnecessary strain on your back.
  • Use a moderate weight: If you are new to this exercise, start with lighter weights to master the technique before progressing to heavier loads.
  • Breath control: Exhale as you lift the barbell and inhale as you lower it, maintaining a steady breathing rhythm.

The prone bench row barbell reverse can also be referred to as the incline barbell row and is commonly incorporated into strength training programs focusing on the upper body. Integrating this exercise into your routine can lead to improved posture, enhanced athletic performance, and a balanced physique.

Challenge yourself with this effective exercise, and enjoy the benefits it brings to your fitness journey!

Prone bench row barbell reverse Muscles Worked

Arms

Back

Core

Legs