Exercise library · Back
Prone Bench Row Barbell Supinated Grip
The Prone Bench Row Barbell Supinated Grip is a barbell exercise that targets the back, with the biceps assisting. Follow the 7 steps below.
Step by step
- Set a flat or incline bench so you can lie face down with your chest supported and the barbell positioned underneath you.
- Lie prone on the bench with your chest pressed firmly into the pad and your legs extended for stability.
- Grip the barbell with a supinated grip (palms facing upward), hands shoulder-width apart.
- Pull the bar upward toward your lower chest or upper abdomen by driving your elbows back and keeping them close to your body.
- Squeeze your shoulder blades together at the top of the movement.
- Lower the bar back down in a controlled manner until your arms are fully extended.
- Repeat for the desired number of repetitions.
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