Prone Rows vs Bent Over Rows: Which Exercise Will Give You the Best Results?

Looking to build a strong and defined back? You’ve probably encountered the “prone row” and “bent over row” exercises, both popular choices for targeting those back muscles. But with so many variations, it’s easy to get confused about which one is best for you.

This blog post dives deep into the world of prone row vs bent over row, breaking down the mechanics, benefits, and drawbacks of each exercise. We’ll also help you determine which one aligns best with your fitness goals and experience level.

Understanding the Mechanics: Prone Row

The prone row, also known as the “prone dumbbell row,” is a compound exercise that primarily targets the latissimus dorsi (lats), rhomboids, and traps. Performed face down on a bench or floor, it involves pulling a weight towards your body with your arms extended.

Here’s a step-by-step breakdown:

1. Position: Lie face down on a bench or floor with your feet flat on the ground. Your body should be straight with your hips slightly raised from the ground.
2. Grip: Grab the dumbbells with an overhand grip, slightly wider than shoulder-width apart. Your palms should face each other.
3. Starting Position: Extend your arms straight down towards the floor, keeping your back straight and core engaged.
4. Pull: Pull the dumbbells towards your chest, keeping your elbows close to your body. Pause at the peak contraction, squeezing your back muscles.
5. Lower: Slowly lower the dumbbells back to the starting position, maintaining control throughout the movement.

Understanding the Mechanics: Bent Over Row

The bent over row is another compound exercise that effectively targets the back muscles, particularly the lats, rhomboids, and traps. This exercise involves bending at the waist while holding a barbell or dumbbells and pulling the weight towards your chest.

The steps are as follows:

1. Position: Stand with your feet shoulder-width apart, holding a barbell with an overhand grip, slightly wider than shoulder-width apart.
2. Bend: Hinge at your hips, keeping your back straight and core engaged. Your torso should be almost parallel to the floor.
3. Starting Position: Allow the barbell to hang straight down towards the floor. Your arms should be fully extended.
4. Pull: Pull the barbell towards your chest, keeping your elbows close to your body. Pause at the peak contraction, squeezing your back muscles.
5. Lower: Slowly lower the barbell back to the starting position, maintaining control throughout the movement.

The Benefits of Prone Row

The prone row offers a unique set of benefits, making it a valuable addition to your back workout:

• Enhanced Latissimus Dorsi Activation: The prone position allows for a greater range of motion and a more focused contraction of the lats, promoting muscle growth and strength.
• Reduced Spinal Stress: Compared to the bent over row, the prone row puts less stress on the lower back, making it a safer option for individuals with back pain or limitations.
• Improved Shoulder Stability: The prone row helps strengthen the muscles surrounding the shoulder joint, improving stability and reducing the risk of injury.
• Increased Flexibility: The prone position allows for a greater stretch in the chest and front of the shoulders, improving flexibility and range of motion.

The Benefits of Bent Over Row

The bent over row is a classic exercise with its own set of advantages:

• Greater Weight Capacity: The bent over row allows you to lift heavier weights, leading to faster muscle growth and strength gains.
• Improved Grip Strength: The grip required for the bent over row helps strengthen your forearms and grip, which is beneficial for various activities.
• Enhanced Core Activation: The bent over row engages your core muscles more effectively, promoting stability and overall strength.
• Versatile Exercise: The bent over row can be performed with various equipment, including barbells, dumbbells, and cables, offering versatility in your workout routine.

Prone Row vs Bent Over Row: Which One Is Right for You?

Choosing between the prone row and bent over row depends on your individual goals, experience level, and any physical limitations. Here’s a breakdown to help you decide:

Prone Row:

• Ideal for: Beginners, individuals with back pain or limitations, those looking to emphasize lat activation and shoulder stability.
• Drawbacks: May not allow for as much weight as the bent over row, limited range of motion for some individuals.

Bent Over Row:

• Ideal for: Experienced lifters, those looking to increase strength and muscle mass, individuals with good back mobility.
• Drawbacks: Can put more stress on the lower back, requires good form and technique to avoid injury.

Optimizing Your Back Workout

Whether you choose the prone row or bent over row, focus on proper form and technique to maximize results and minimize risk of injury. Here are some important tips:

• Engage your core: Keep your core muscles tight throughout the movement to maintain stability and protect your spine.
• Maintain a straight back: Avoid rounding your back, as this can put excessive strain on your spine.
• Control the weight: Don’t use too much weight that compromises your form. Focus on controlled movements throughout the exercise.
• Listen to your body: If you experience any pain, stop the exercise immediately and consult a healthcare professional.

The Final Verdict: A Powerful Back-Building Duo

Ultimately, the “best” exercise for you depends on your individual needs and preferences. Both prone row and bent over row offer unique benefits and can contribute to a well-rounded back workout. Incorporating both exercises into your routine can provide a comprehensive approach to building a strong and defined back.

Questions You May Have

Q1: Can I do the prone row with a barbell?

A1: While it’s possible to do a prone row with a barbell, it’s not as common as using dumbbells. The barbell requires more space and can be more challenging to control in the prone position.

Q2: How many reps and sets should I do for each exercise?

A2: The ideal number of reps and sets depends on your fitness level and goals. For hypertrophy (muscle growth), aim for 3-4 sets of 8-12 reps. For strength, focus on 3-5 sets of 3-6 reps.

Q3: Are there any modifications for beginners?

A3: Yes, you can modify both exercises for beginners. For the prone row, start with lighter dumbbells and focus on proper form. For the bent over row, you can use a lighter weight or perform the exercise with a resistance band.

Q4: What are some alternative back exercises?

A4: Other excellent back exercises include pull-ups, lat pulldowns, seated cable rows, and face pulls.

Q5: Is it necessary to do both prone row and bent over row?

A5: It’s not strictly necessary to do both exercises. However, incorporating both can provide a more comprehensive approach to back training, targeting different muscle fibers and angles.