Exercise 8: Prone Row

Question 1

PURPOSE

Answer 1

Develops strength of the back and shoulders.

Question 2

STARTING POSITION

Answer 2

Prone position, arms extended overhead, palms facing down, 1-2 inches off the ground, toes pointing to the rear. Head and eyes should be facing forward throughout the exercise.

(NOTE) Prevent overarching of the back by maintaining contraction of the abdominal and buttocks muscles throughout the exercise.

Question 3

CHECKPOINTS

Answer 3

• At the starting position, the abdominal muscles are tight and the head is aligned with the spine
• On Counts 1 & 3, the forearms are parallel to this ground, slightly higher than the trunk.
• On Counts 1 & 3, the head is raised to look forward but not skyward
• Throughout the exercise the legs and toes maintain contact with the ground.

Question 4

CADENCE

Answer 4

Slow