This is a true full body exercise. The rowing motion works all the larger muscle groups in your back. Holding your body up also works your core muscles and the shoulder girdle. The twisting motion of the exercise also targets your stabilizing muscles that can aid in joint stabilization. Every stabilization exercise works the small muscles that support your joints. This particular exercise strengthens your shoulder joints, elbows, wrists and shoulder blades. The Prone Row has the ability to strengthen your whole body in one simple exercise.
Modified Prone Row
- Always keep your stomach tight
- Before rowing ALWAYS make sure that your dumbbells are “set” so you don’t lose stability
- Keep dumbbells close together to avoid slipping
- Legs should stay straight in a push-up position
- Retract (roll) the shoulder blade in as you row
- Keep back flat as opposed to rounded to maximum contraction of the back muscles
Although this is a challenging exercise, with a little practice it can become easier and take you to the next level of fitness! Make the most out of your “fitness time” choose exercises that challenge you whole body!