Prone Dumbbell Row

Lats, Traps, RhomboidsDumbbells

The prone dumbbell row isolates the upper back muscles while lying face down on the floor. Removing momentum and lower back stress makes this a safe way to master scapular retraction.

How to do it

1Lie face-down on the floor or a mat, holding dumbbells in both hands with a neutral grip.

2Keep your gaze fixed on the floor so your neck stays neutral and aligned with your spine.

3Retract your shoulder blades and row the dumbbells straight up alongside your torso.

4Pause at the top for one second, squeezing your upper back muscles hard.

5Lower the dumbbells slowly back to the floor under complete control.

Common mistakes

Excessive lower back arching and lifting your chest off the floor, overloading the lumbar spine.

Tilting your head up, placing unnecessary stress on your neck.

Pulling with your arms before retracting your shoulder blades.

Breathing

Exhale as you lift the dumbbells up; inhale as you lower them smoothly back to the floor.

Make it harder or easier

To make it easier, use light weights or perform bodyweight only.

To make it harder, pause at the top of each rep for 2–3 seconds.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.