Lever Incline Prone Row
Lever Incline Prone Row Exercise Description
The Lever Incline Prone Row is a chest-supported horizontal pulling exercise performed on a leverage machine. With the torso prone against an angled pad, the setup promotes a neutral spine and limits momentum, emphasizing controlled scapular retraction and shoulder extension. Primary muscles include the latissimus dorsi, middle trapezius, rhomboids, and posterior deltoids, with assistance from the elbow flexors (biceps brachii and brachialis) and teres major. The inclined support helps you focus on drawing the shoulder blades toward the spine and slightly down while driving the elbows back along the line of the torso. This variation is useful for targeting the mid‑back while maintaining consistent torso position throughout the range of motion.
- Muscle Groups: Back, Delts, Lats, Shoulders, Traps
- Target Muscles: Deltoid - Posterior, Latissimus Dorsi, Rhomboid Major, Trapezius - Middle Fibers
- Assisting Muscles: Biceps Brachii - Long Head, Brachialis, Teres Major
- Stabilizing Muscles: Infraspinatus, Subscapularis, Supraspinatus, Teres Minor, Trapezius - Lower Fibers
- Body Area: Upper Body
- Body Parts: Back, Mid Back, Shoulders, Upper Back
- Body Surface: Back
- Body Symmetry: Other
- Equipment: Leverage Machine
- Exercise Patterns: Pull
- Exercise Type: Strength
- Functional Grouping: Scapular Retractors, Shoulder Extensors
- Joint Involvement: Multi-joint
- Muscle Location: Lats, Mid Traps, Rear Shoulder, Upper Back
- Movement Direction: Horizontal
- Muscle Position: Posterior
- Gender: Male
How To Do The Lever Incline Prone Row Exercise
‘- Adjust the pad/seat so your chest rests firmly on the support, feet planted, and handles reachable with elbows extended without shrugging.
– Set a grip offered by the machine (neutral or pronated); keep wrists straight and forearms in line with the handles.
– Position head in line with your spine; keep ribs and hips in contact with the pad.
– Start with shoulders relaxed but not collapsed; brace lightly.
– Initiate the row by drawing the shoulder blades toward your spine and slightly down (scapular retraction and depression).
– Drive elbows back along your sides (or slightly out, following the handle path) until elbows reach or slightly pass the torso; keep chest on the pad.
– Aim the handles toward the lower ribs; avoid shrugging or flaring elbows excessively.
– Pause briefly with the shoulder blades squeezed; neck stays neutral.
– Return under control: extend the elbows and allow the shoulder blades to protract naturally without reaching or lifting off the pad.
– Maintain smooth motion, consistent contact with the pad, and steady breathing throughout.
Lever Incline Prone Row Tips
‘- Adjust pad and seat so your chest is firmly on the support, feet are planted, and you can reach the handles with elbows extended without shrugging.
– Choose the machine’s offered grip and keep your wrists straight with forearms in line with the handles.
– Keep your head in line with your spine and maintain both ribs and hips in contact with the pad.
– Start with shoulders relaxed but not collapsed and brace lightly before you pull.
– Initiate the row by drawing your shoulder blades toward your spine and slightly down.
– Drive your elbows back along your sides (or slightly out following the handle path) until they reach or slightly pass your torso, keeping your chest on the pad.
– Aim the handles toward your lower ribs and avoid shrugging or flaring your elbows excessively.
– Pause briefly with your shoulder blades squeezed together while keeping your neck neutral.
– Return under control by extending your elbows and allowing your shoulder blades to protract naturally without reaching or lifting off the pad.
– Maintain smooth, controlled motion with constant contact on the pad and steady breathing throughout.
Lever Incline Prone Row Beginner Introduction
The Lever Incline Prone Row is a machine-based pulling movement done face down on an angled support. With the chest resting on the pad, the body stays steady while the arms work through the rowing motion. As the handles travel back toward the body, the shoulder blades glide toward each other and slightly downward, creating a strong squeeze through the middle of the back. The inclined setup encourages a straight, stable torso with minimal swinging, so the effort centers on the pull rather than on balancing the body.
This row variation targets the lats, upper back, and rear shoulders, with assistance from the biceps and surrounding back muscles. The line of pull, aiming roughly toward the lower rib area, places particular emphasis on the mid‑back region. Because the machine guides the path of the handles and the chest is supported, the movement highlights controlled, deliberate repetitions and smooth motion through the entire range, promoting a consistent back and shoulder engagement from start to finish.