Target muscle: Posterior Deltoid
Synergists: Lateral Deltoid, Infraspinatus, Teres Minor, Middle and Lower Trapezius, Biceps Brachii, Brachialis, Brachioradialis
Stabilizers: Upper Trapezius, Levator Scapulae (not highlighted in illustration)
Force: Pull Starting position
Holding a loaded barbell with a shoulder-width, pronated (overhand) grip, lie prone (on your front) on a bench inclined at 45 or more degrees and allow the barbell to hang straight down.
Exhale as you pull the barbell up to your lower chest.
Hold for a count of two.
Inhale as you lower the barbell to the starting position.
Repeat for the prescribed number of repetitions.
Comments and tips
Although the upper trapezius and levator scapulae only act as stabilizers, they are significantly activated when heavy weights are used.
For shoulder safety, avoid using a narrow grip with all upright rowing exercises. To learn more, read the
Upright row concerns section of the barbell wide-grip upright row. Prone incline wide-grip upright row video