Muscle Group: Back

Prone Barbell Rows thicken the upper and middle back. This movement also massively cuts down on any cheating.

  1. Lie on a high flat bench that will enable you to lie prone on it and hold a barbell in your hands, with a shoulder width apart grip. You should utilize an overhand grip. Your arms should hang straight down at arm’s length.
  2. Row the barbell straight up to the underside of the bench, bending your elbows as the bar is raised and keeping them in close to your sides at the top position. Pause and squeeze your shoulder blades together at the top of the motion, thereby increasing the stress on your Rhomboids. Now lower under control.


  • You can alternate to a reverse grip for variation. Your palms should be turned inward(supinated), which is the opposite of the normal overhand grip that you usually use.
  • If you do not have a high flat bench, then ever so slightly incline a regular bench.