Prone Dumbbell Row-Bench
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Difficulty
Medium
Equipment Needed
Dumbbells and Bench
Starting Position
Lying face down on a bench.
Procedure
- Find the appropriately weighted dumbbells and set them on the floor.
- Lie face down on the bench and grab the dumbbells with both hands (palms facing backwards).
- With your elbows in line with the shoulders, pull upward and squeeze your shoulder blades together.
- Slowly lower the arms back the starting position.
- Repeat for the suggested number of repetitions.
Coaching Keys
- Keep the abdominals tight.
- Pretend there is a pencil in the middle of your back and try and squeeze it.
You Should Feel it...
In your mid back, lats and rear shoulders.
Exercise Purpose
Improves mid back strength.
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