Prone incline wide-grip upright row

Exercise details

  • 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)
  • Mechanics: Compound
  • Force: Pull

Starting position

  1. 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.


  1. Exhale as you pull the barbell up to your lower chest.
  2. Hold for a count of two.
  3. Inhale as you lower the barbell to the starting position.
  4. 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


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