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Prone Dumbbell Row on Bench
DIFFICULTY
Moderate
EQUIPMENT NEEDED
Dumbbells and Bench
STARTING POSITION
Lying face down on a bench.
PROCEDURE
- Find the appropriately weighted dumbbells and set them on the floor.
- Lie face down on the bench and grab the dumbbells with both hands (palms facing backwards).
- With your elbows in line with the shoulders, pull upward and squeeze your shoulder blades together.
- Slowly lower the arms back the starting position.
- Repeat for the suggested number of repetitions.
COACHING KEYS
- Keep the abdominals tight.
- Pretend there is a pencil in the middle of your back and try and squeeze it.
YOU SHOULD FEEL IT
In your mid back, lats and rear shoulders.
SKI PURPOSE
Improves mid back strength.
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