Prone Floor Row
Pull · back · beginner
How to do it
Lie face down with your forehead resting on the floor and arms out to the sides at 90 degrees, then lift your hands and drag your elbows down toward your ribs, holding the squeeze for a second before lowering.
Muscles worked
Primary: back · Also works: rear delts, traps
Equipment
No equipment
Common mistakes
- Lifting the chest and cranking the low back instead of only moving the arms
- Shrugging the shoulders up to the ears rather than pulling the blades down and together
- Going fast — with no external load the whole point is the one-second hold at the top
Variations
- Prone row with palms turned up to bias the lower traps
- Prone row holding two water bottles or light dumbbells
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Related exercises
- Pull-Upback
- Lat Pulldownback
- Barbell Bent-Over Rowback
- Single-Arm Dumbbell Rowback
- Resistance Band Rowback
- Inverted Rowback
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