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.
One-time purchase · Checked by Ely · Delivered in 1–3 business days
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.
Want Ely to consider Incline Prone Row for your plan?
Share your training details. Ely reviews the full week before anything is delivered.
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.
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.
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.
Start My $19 WeekShare your goal, schedule, equipment, and experience. Ely checks the complete exercise selection before he approves your week.
Start My $19 Starter Week$19 once · No automatic renewal · Delivered in 1–3 business days
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.
Yes, the Incline Prone Row is an excellent choice for beginners due to its straightforward movement pattern and lower technical demands. All fitness levels looking to build strength and muscle definition. Start with lighter weights to master proper form before progressing.
For the Incline Prone Row, the recommended approach depends on your goals. 3-4 sets of 10-12 reps. Rest 60-90s. For strength, use 6-8 reps. For muscle growth, perform 10-12 reps. For endurance, complete 12-15 reps.
Yes, the Incline Prone Row can be done at home with a dumbbell. It requires minimal space and is a great option for home workouts targeting back.
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.