Elitefts™ Founder Dave Tate and Elitefts™ Advisor and Owner of Mountain Dog Training and Nutrition John Meadows demonstrate prone rows with grenades and chains at the Elitefts™ S4 Compound.

The prone row is a great exercise to target multiple muscle groups in the back. In this video demonstration Dave and John are keeping their elbows high to target the middle and upper regions of the trapezius and the rhomboids as the shoulder blades pull together. The grenades used also place an increased emphasis on the brachialis and brachioradialis to grip the weight and the use of chains increases the resistance at the top of the movement intensifying the contraction.

How to perform a Prone Row:

  • Lie chest down on a weight bench with legs extended behind the torso.
  • Pick up the weight that is underneath the bench.
  • Row the weight by bringing your upper arms up alongside the trunk of the body until upper arms are behind the back.
  • Return to the starting position and repeat for desired reps.