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Prone Bench Row Dumbbells Pronated Grip
The Prone Bench Row Dumbbells Pronated 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 with a pronated (overhand) grip, palms facing your feet.
- Keep your chest pressed into the bench, core tight, and shoulders packed.
- Pull the dumbbells upward toward your torso by driving your elbows back and slightly outward.
- Squeeze your shoulder blades together at the top of the movement.
- Lower the dumbbells back down slowly 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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