Incline Prone Row
Primary
Back
Secondary
Biceps, Rear deltoids
Equipment
Dumbbell
Difficulty
Beginner
Type
Pull
NASM-CPT, CSCS certified trainers. Every guide is built from peer-reviewed research and real coaching experience.
The Incline Prone Row is a compound pulling movement that primarily targets your back. Use for strict back work for optimal results.
Everything You Need to Know About the Incline Prone Row
The Incline Prone Row is a good for beginners exercise that targets your Latissimus dorsi and Rhomboids. It's a popular choice for building strength and muscle in these areas. When should you use it? Use for strict back work for optimal results. This timing makes the most of your workout and helps you get better results. Who is this for? All fitness levels looking to build strength and muscle definition. Whether you're just starting out or working toward a specific goal, this exercise fits into your routine.
Muscles worked: Incline Prone Row
Primary
Secondary
Stabilizers
Incline Prone Row form guide
- 1
Set bench to 30-45 degree incline.
- 2
Lie face down on bench.
- 3
Hold dumbbells hanging down.
- 4
Row both dumbbells up.
- 5
Squeeze shoulder blades.
- 6
Lower with control for optimal results.
What are the best tips for the Incline Prone Row?
Takes lower back out.
Strict form - this is a common issue that reduces exercise effectiveness.
Various grip options.
Great for beginners.
What are common Incline Prone Row mistakes to avoid?
Coming off bench for optimal results.
On pulling movements like the Incline Prone Row, this mistake typically means your arms are doing work that should come from your Latissimus dorsi. Initiate every rep by engaging your Latissimus dorsi first, then let your arms follow.
Using momentum instead of controlled muscle contraction.
Bouncing or using momentum during the Incline Prone Row takes work away from your Latissimus dorsi and puts your connective tissue at risk. Control the weight through the full range — if you can't, lower the load.
Partial range - this is a common issue that reduces exercise effectiveness.
Cutting the range of motion short on the Incline Prone Row means your Latissimus dorsi never reaches full stretch or full contraction. Research shows full range of motion produces significantly more muscle growth than partial reps at the same load.
Is the Incline Prone Row right for you?
All fitness levels looking to build strength and muscle definition.
How to Program the Incline Prone Row
Lower reps with heavier weight builds raw strength. Your muscles and nervous system adapt to handle more load over time. This range is best for strength-focused goals.
This rep range keeps your muscles under tension long enough to trigger growth. Most people see the best muscle-building results in this zone. It balances strength and muscle size.
Higher reps with lighter weight builds muscular endurance and improves conditioning. This range is good for joint health and building work capacity.
General guideline: 3-4 sets of 10-12 reps. Rest 60-90s.
What are good alternatives to the Incline Prone Row?
Other Variations
- Chest-Supported Row
- Incline Prone Y Raise
This Exercise Is in Your Plan
MySetPlan picks the right exercises for your goals — like the Incline Prone Row — and builds them into a monthly program. Every set, every rep, planned out.
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Safety Notes
- Stay on bench.
- Full range.