Prone Barbell Row

Lie face down on a large Swiss Ball, in order to commence the exercise with your arms straight, holding a suitably weighted barbell.

START

rest your abs and lower chest on the Swiss Ball

FINISH

keep your feet firmly on the floor as you raise the bar up to your chest

You will need to adapt a position that enables your upper chest to be extended over the ball, so you may need to rest your abdominal muscle in the centre of the ball.

A number of hand position can be used, close – normal – wide, however having a wide grip will maximise exercise benefit for your back muscles.

Smoothly pull the bar up towards upper chest, aiming to squeeze your shoulder blades together.

Return back under control towards the floor until your arms are straight. Aim to keep the weight off the floor during your reps, as this will keep your muscles under contraction.

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