---
title: "Prone Bench Row Barbell Pronate Grip"
description: "Lie chest-first on an incline bench, holding a barbell with a pronate grip (palms facing down) and your hands placed shoulder-width apart."
locale: en
slug: prone-bench-row-barbell-pronate-grip
url: "https://hi.fitness/exercises/prone-bench-row-barbell-pronate-grip"
primaryMuscle: "Upper back"
secondaryMuscles: ["Biceps","Front delts"]
equipment: ["Barbell","Bench"]
category: "Strength"
format: "Reps · Weight"
video: "https://hi.fitness/exercise-media/public/video/c722aeeb-prone-bench-row-barbell-pronate-grip.mp4"
updatedAt: 2026-10-20T13:27:29+00:00
---
# Prone Bench Row Barbell Pronate Grip

Lie chest-first on an incline bench, holding a barbell with a pronate grip (palms facing down) and your hands placed shoulder-width apart.

## How to do it

1. Lie chest-first on an incline bench, holding a barbell with a pronate grip (palms facing down) and your hands placed shoulder-width apart. Extend your arms straight down towards the floor.
2. Pull the barbell towards your upper abdomen by bending your elbows, keeping them close to your body.
3. Squeeze your shoulder blades together at the top of the movement, ensuring the barbell reaches reaches close to the bench.
4. Slowly lower the barbell back to the starting position with control, fully extending your arms. Repeat for the desired number of repetitions.

## Form tips

- Focus on pulling with your back muscles rather than your arms.
- Exhale as you pull the barbell up and inhale as you lower it.
- Use a weight that allows you to maintain proper form throughout the exercise.

## Similar exercises

- [Cable Low Seated Row](https://hi.fitness/exercises/cable-low-seated-row) - Upper back · Cable
- [Single Arm Standing Low Cable Row](https://hi.fitness/exercises/single-arm-standing-low-cable-row) - Upper back · Cable
- [Dumbbell Renegade Row](https://hi.fitness/exercises/dumbbell-renegade-row) - Upper back · Dumbbell
- [Straight Bar Cable Row Normal Grip](https://hi.fitness/exercises/straight-bar-cable-row-normal-grip) - Upper back · Cable
- [Straight Bar Cable Row Close Grip](https://hi.fitness/exercises/straight-bar-cable-row-close-grip) - Upper back · Cable
- [Prone Bench Row Dumbbells](https://hi.fitness/exercises/prone-bench-row-dumbbells) - Upper back · Dumbbell
- [Single Arm Cable Row Left](https://hi.fitness/exercises/single-arm-cable-row-left) - Upper back · Cable
- [Single Arm Cable Row Right](https://hi.fitness/exercises/single-arm-cable-row-right) - Upper back · Cable