Rows with prone grip barbell

Edited by Dr. Massimo Bonazzelli

Synonyms

The Prone Grip Barbell Rowing exercise is also known as Barbell rower, Rower, Barbell rowing, Rowing

Type of Exercise

Prone-grip barbell rowing is a Multiarticular / accessory exercise

Variants

• Supine barbell rowing machine
• Horizontal pulley row with narrow grip handle
• Oarsman at the dorsy bar
• Rowing machine with handlebar

Rows with prone grip barbell: Execution

The starting position sees the athlete standing with his back in his position of strength, but with the shoulder blades abducted; the hips are flexed to form a variable angle depending on the area in which the effort is to be concentrated. The knees are semi-flexed. and the distance between the feet is equal to or slightly greater than that between the shoulders. The hands grip the barbell with a prone grip at a distance greater than that between the shoulders. Depending on the degree of flexion of the hips, the bar can be found little below or slightly above the knees, but in any case in contact with the legs. The execution consists in adding and elevating the shoulder blades, first extending, and extending the shoulders both in the transverse and sagittal planes and at the same time flexing the elbows, then The execution ends when the bar comes in contact with the torso. The most efficient movement is one that traces a straight line segment, so the bar is in contact with the body only at the beginning and end. The degrees of flexion of the hips and knees should remain the same for the duration of the exercise, however. it is possible to partially extend the knees and / or hips during the concentric phase of the movement as a cheating technique. In any case, the back must always remain in its position of strength. The more the hips are flexed, the wider the range of motion of shoulder extension, elbow flexion and scapular adduction; vice versa with the hips slightly flexed and therefore an almost vertical bust, the main action becomes the scapular elevation. This variant concentrates more effort on the transverse extensors of the shoulder at the expense of the sagittal ones, as the grip widens and the torso tilts forward. At the level of elbow flexion, the prone grip favors the brachioradialis and the brachialis.

Muscles involved in the exercise Prone-grip barbell rowing exercise

Group 0

• Lateral deltoid
• Posterior deltoid
• Small round
• Infrared

Action
Transverse shoulder extension

Group 1

• Great dorsal
• Big round
• Inferior bundles of the pectoralis major
• Long head of the brachial triceps

Action
Shoulder extension

Group 2

• Brachioradialis
• Brachial biceps
• Brachialis

Action
Elbow flexion

Group 3

• Upper bundles of the trapezius
• Scapula elevator
• Superior bundles of the large thoracic dentate
• Sternocleidomastoid

Action
Scapular adduction

Group 4

• Upper bundles of the trapezius
• Scapula elevator
• Superior bundles of the large thoracic dentate

Action
Scapular elevation

Function of the stabilizing muscles: Stability of the shoulder, shoulder blade, elbow, grip, torso, hip, knee and ankle

Train at home with our Workouts

Select the muscle to train Abdominals Arms Legs Buttocks Pectoral Back Shoulders Select the difficulty of the video exercises Very Easy Easy Medium difficulty Quite Difficult Very difficult