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.

Execution

  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

Sources


2 Comments

Click here to post a comment

  • !!!GRACIAS!!!!! HE COMENZADO HACER EJERCICIO Y ES MUY UTIL SU TABLA , ME HA AYUDADO DEMASIADO, ESPERARE , VOLVER A CONTACTARLOS, PARA DEMOSTRAR MIS AVANCES, GRACIAS DE NUEVO.

    • Thanks, Jose.

      A translation of your comment according to Google:

      “I started exercising and your table is very useful, TOO HAS HELPED ME, WAIT, BACK TO contact them, to show my progress, thanks again.”

      Yes, please keep me updated of your results. 🙂

Download My eBook Now

It Includes Everything You Need to Create a Great-Looking Body AND Improve Every Single Important Component of Physical Fitness! Download It to Your Phone and Use the Professionally Designed Workouts at the Gym.

How to Create a Great Body ebook

See What's Inside