Lever Incline Prone Row

Muscles worked

Setup

1. Position an incline bench at a 30 to 45-degree angle in front of the leverage machine.
2. Lie chest-down on the bench with your upper chest supported and your chin just above the top edge.
3. Plant your feet firmly on the floor or the machine's footrests for stability.
4. Grasp the handles with a shoulder-width overhand or neutral grip, allowing your arms to hang fully extended.

How to do it

1. Initiate the movement by retracting your shoulder blades and driving your elbows back toward your hips.
2. Exhale as you pull the handles toward your midsection, squeezing your back muscles at the top of the range.
3. Inhale as you slowly lower the weight back to the starting position, maintaining tension in the muscles.
4. Follow a controlled tempo, such as 2 seconds on the descent and 1 second on the pull.

Form checklist

• Keep your chest in constant contact with the bench to prevent using momentum.
• Avoid shrugging your shoulders toward your ears; keep them depressed throughout the set.
• Maintain a neutral neck by looking slightly forward or down, rather than craning upward.
• Ensure your elbows drive the movement rather than pulling solely with your hands.

Pro tips

• Focus on the 'mind-muscle connection' by imagining your hands are merely hooks and you are pulling from the elbows.
• At the peak of the contraction, pause for one second and try to touch your shoulder blades together.

Make it harder

• Incorporate a 3-second isometric hold at the top of each repetition to increase time under tension.
• Perform the eccentric (lowering) phase over 4-5 seconds to maximize muscle fiber breakdown.

Frequently asked

What muscles does the lever incline prone row work?

The lever incline prone row primarily targets the lats and trapezius, and also works the abs and serratus anterior as secondary muscles.

What equipment do you need for the lever incline prone row?

The lever incline prone row uses leverage machine.

Is the lever incline prone row good for beginners?

Yes. The lever incline prone row is a beginner-friendly movement and a strong foundation to build on.

Related exercises

• Alternating Dead HangAdvanced · lats and trapezius
• Back LeverAdvanced · erector spinae, glutes, hamstrings, lats, pectorals, and trapezius
• Band Assisted Pull-UpBeginner · lats and trapezius
• Band Bent Over Lat PulldownIntermediate · lats, rhomboids, and trapezius