Site Icon Prone Rows on the Powertec Multi System

06/06/2013

Prone Rows are another great back exercise for the Powertec Multi System. If your back is still recovering from a heavy squatting session, this a great way to hit the back muscles when your lower back is still a bit tender.

As Lee points out, prone rows are good because you can’t cheat by swinging. Doing the prone rows on the Powertec Multi System also has an added advantage over other methods. If you use a barbell under a gym bench you sometimes have restricted range of motion. You can clearly see on this video, Lee has more than enough range to get a good squeeze at the top.

I find the best position to perform this exercise on the Powertec Multi System is to but the bench press arm on the lowest hole and set the bench on a steep incline. I don’t get full range of motion but it makes it easy to pick the bench press arm up. I like to perform this exercise using the continuous tension method. If you do this make sure you are isolating your back and not your arms.

In summary, the reason why it is worth adding leverage prone rows to your workout:

  • Does not load up your spine. Your back muscles get isolated.
  • You can’t cheat. Unlike barbell rows, you can’t swing when you are lying on the bench.
  • Better range of motion compared to doing them on a bench.