Exercise library · Back
Prone Bench Row Dumbbell Supinated Grip
The Prone Bench Row Dumbbell Supinated Grip is a dumbbell exercise that targets the back, with the biceps assisting. Follow the 7 steps below and watch the demo to check your form.
Step by step
- Set a flat or incline bench and lie face down with your chest supported and your arms hanging straight down.
- Hold a dumbbell in each hand using a supinated (underhand) grip, palms facing forward.
- Keep your chest pressed firmly into the bench and engage your core.
- Pull the dumbbells upward toward your lower chest or upper abdomen, driving your elbows back while keeping them close to your body.
- Squeeze your shoulder blades together at the top of the movement.
- Lower the dumbbells back down in a controlled motion until your arms are fully extended.
- Repeat for the desired number of repetitions.
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One of 800 exercises in Bravel
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