Pronated Grip Row

  • Adjust the seat if necessary so that your shoulders are positioned slightly higher than the handles. Sit with your back in neutral alignment and your feet flat on the floor (or on the feet pads if present). Grasp the bar with hands evenly spaced.

  • Pull your elbows back and your shoulder blades towards each other. Pause with your elbows just past your ribcage, then slowly lower the weight, extending your arms completely.

  • Back 

  • Arms  Shoulders 

  • Middle and lower trapezius, Latissimus dorsi, Rhomboids, Teres major and minor, Posterior deltoid, Infraspinatus, Brachialis, Brachioradialis, Pectoralis major, Erector spinae, Biceps brachii

  • TIP: Keep your shoulders pulled down away from your ears throughout the exercise. Aim for your shoulder blades to meet in the middle of your back when your elbows are farthest back.

Variations for Pronated Grip Row

  • Split Lunge Row

    This machine allows you to personalize the movement a little more than other row machines since the cable gives you more freedom, allowing you to change the position of your arms. Doing it standing adds additional challenge to your core and legs.

  • Row With Rotation

    You can use different handles and grips when you are doing this exercise with cables.

  • Row

    This pulling exercise counteracts what normally happens to our back posture throughout the day: slouching and rounding our shoulders forward. This specifically targets your middle and upper back and rear shoulders to build better posture.

  • Cable Row

    This machine allows you to personalize the movement even more than other row machines since having two cables allows your arms to work independently.


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