BlogUpper back

How to do a Dumbbell Prone Row

By August 21, 2019February 6th, 2022No Comments

How to Perform a DB Prone Row with TurnFit Personal Trainers and Guest Kennedy Hindley

This exercise works on your lats which are the largest muscles in your back. It also works on your biceps.

1. Lie flat on a bench that is raised so your hands do not lay flat on the ground when your arms are extended. Your arms should hang straight down.
2. Hold the dumbbells by your side in a neutral grip position.
3. Initiate the movement by bending your elbow and retracting your scapula (shoulder blades).
4. Pull the weight in towards your belly button, contracting your lats and driving through your elbows.
5. Pause at the top of the movement for 1-2 seconds.
6. Slowly return to your starting position.
7. Repeat.

NOTE: While doing this exercise, focus on the controlling the movement of your scapula (shoulder blade) and your arm. They should work together. Keep your shoulders back and your spine neutral. Do not arch your back.

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Author TurnFit

TurnFit Personal Trainers is founded by David Turnbull or “Coach David” – an experienced and successful Personal Trainer who strives to build happier, healthier lives every day. With a focus on holistic health, we pride ourselves on making a difference and were recently awarded the Top Choice Award for Personal Trainer in Vancouver for the 5th year in a row. Every trainer at TurnFit is committed and relentless in our pursuit to help you reach your health and wellness goals. It’s our mission to help you to build the skills, and mindset, it takes to feel successful in all areas of your life. We look forward to hearing from you! -David Turnbull

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