Primary
Back
Secondary
Biceps, Rear deltoids
Equipment
Dumbbell
Difficulty
Beginner
Type
Pull
See how Incline Prone Row could fit a workout
The example below shows one possible placement. Your purchased plan is built from your assessment, and Ely checks every exercise before approving it.
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This page is not medical advice or a rehabilitation protocol. Ely's personal review applies to purchased workout plans and does not replace an in-person assessment by a licensed healthcare professional.
Incline prone rows support your chest on an inclined bench, eliminating lower back involvement and momentum. You lie face down and row dumbbells from hanging to contracted. The strict position forces your back muscles to do all the work.
When to use it
Use for strict back work for optimal results.
Who it's for
All fitness levels looking to build strength and muscle definition.
Set the bench to 30-45 degrees and stay glued to it throughout the set. Row the dumbbells to your hip pockets, not your armpits. Squeeze your shoulder blades together at the top of each rep.
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Set bench to 30-45 degree incline.
Lie face down on bench.
Hold dumbbells hanging down.
Row both dumbbells up.
Squeeze shoulder blades.
Lower with control for optimal results.
Takes lower back out.
Strict form - this is a common issue that reduces exercise effectiveness.
Various grip options.
Great for beginners.
Use incline prone rows when your lower back is fatigued or when you want pure back isolation. They work well after heavier compound movements. The supported position makes them beginner-friendly.
Coming off bench for optimal results.
On an upper-body pulling movement like the Incline Prone Row, this mistake can shift work away from your Latissimus dorsi. Keep your torso stable and guide the load through the intended pulling path.
Using momentum instead of controlled muscle contraction.
Bouncing or using momentum during the Incline Prone Row makes the movement harder to control and can shift work away from your Latissimus dorsi. Use a load you can move smoothly through the intended range.
Partial range - this is a common issue that reduces exercise effectiveness.
Cutting the range of motion short on the Incline Prone Row can reduce the training stimulus for your Latissimus dorsi. Use the largest comfortable range you can control without changing the intended setup.
All fitness levels looking to build strength and muscle definition.
These ranges illustrate ways to organize training. They are not an individual prescription. Adjust them for the exercise, your experience, and the rest of your program.
Heavier loads can be useful for developing maximum strength. The range shown is an example, and the load must match your current technique and capacity.
Muscle growth can occur across different loads and repetition ranges. This example is not a uniquely effective zone; your overall program and effort also matter.
This is an example of a longer set. A repetition target alone does not establish joint safety or whether the exercise is appropriate for you.
Example: 3-4 sets of 10-12 reps. Rest 60-90s.
Background for resistance exercises: the 2026 ACSM position stand covers healthy adults, and a load-comparison review found similar muscle growth across loads in studies using sets taken to muscular failure. These findings do not validate every exercise-specific range shown here or require training to failure.
This is one example of how Incline Prone Row could sit inside a complete workout. Your plan may use different movements after Ely checks your assessment.
Sample workout
MySetPlan guides you set by set, times your rest, records your work, and tells you what to do next from the plan Ely approved.
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Frequently Asked Questions About the Incline Prone Row
The Incline Prone Row primarily targets the Latissimus dorsi, Rhomboids, making it an effective exercise for back development. Secondary muscles worked during the Incline Prone Row include Biceps, Rear deltoids, providing additional training stimulus. Stabilizer muscles engaged include Core, Grip.
Our library labels Incline Prone Row as beginner. That category is not an individual assessment. Review the setup, movement instructions, and safety notes, and seek qualified guidance if you are unsure how to perform it.
The programming section shows examples for Incline Prone Row. The appropriate amount depends on your current ability, the exercise, and your other training. The listed ranges are not an individual prescription or a guarantee of a particular outcome.
The main equipment listed for Incline Prone Row is a dumbbell. Check the instructions for any additional support, anchor, bench, rack, or clear space needed. The equipment label alone does not confirm that your home setup is suitable.
Good alternatives to the Incline Prone Row include: Chest-Supported Row, Dumbbell Row. These exercises target similar muscle groups as the Incline Prone Row and can be used as substitutes based on your equipment availability, gym setup, or training preferences.