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- 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
- 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