Up & Down Phases of Prone Row Exercises

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The up and down phases of prone row exercises are very important to those exercises overall effectiveness. Learn about the up and down phases of prone row exercises with help from a fitness minister and certified peak performance coach in this free video clip.

Part of the Video Series: Pull-Up Exercises & More
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Video Transcript

Hey there, my name is Jay Jones, Celebrity Peak Performance Coach and Fitness Minister. And today, I'm going to demonstrate the up and down phase of the prone row. Now, as we lie here, the prone row is fantastic for rehabilitation. I love the bent over row, but sometimes we either strained or we've injured our lower back where it's best for us to lie on something to help support what we're doing so we can maximize the benefit of the exercise. Alright. So, right now, we're going to mimic a bed or a big bench here with this box and we're going to lie on it. We're going to have our back straight and the pull phase, we want to pull the weight right past the rib cage. That's the up phase, utilizing the big latissimus dorsi muscle. Then, we want to release, stretching the arm as far as we can get it. Then, pull, the up phase again; we want to pull it right past the L or right past the rib cage and then the down phase, we want to control the weight the entire time, still feeling the benefits as we up and down lying on our belly. My name is Jay Jones, Celebrity Peak Performance Coach and Fitness Minister and that is the up and down phase of the prone row.

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