Prone row exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Prone row )

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Name of exercise  AROM shld retract prone bil
Other names of exercise Prone row
Description of exercise The prone row exercise is a strength training exercise that targets the muscles in the back, specifically the muscles in the upper back and shoulders. To perform this exercise, one must lie face down on a flat bench, with the arms hanging down towards the floor while holding a dumbbell in each hand. The movement involves pulling the arms up towards the chest, squeezing the shoulder blades together, and then lowering the weights back down to the starting position. This exercise helps to improve posture, strengthen the back muscles, and increase overall upper body strength. It can be modified for different fitness levels by adjusting the weight used.
Do each time for how long Do this for 10 times, or do as many times instructed by your doctor.
Do daily for how many time Do daily two times, or do as per instructed by your doctor.
Do for how many days Do for two to three weeks, or do upto days told by your doctor.
How to do exercise
  • Lie face down on bench with arms out from side, elbows bent, as shown.
  • Raise arms upward and squeeze shoulder blades together, and relax.

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    Video Tutorial

     

    Body Part Chest, Shoulder
    Type of Muscles Rhomboid or Trapezius, Back, Deltoid
    Category of Exercise __
    Type of Exercise AROM
    Body Position Prone
    Difficulty Level Low
    Direction of Exercise Extenstion, Horizontal Abduction
    Type of Action Retraction, Depression, Extension, Abduction

    Benefits of exercise

    According to scientific research, this exercise helps in the body per below(ME/1)

  • Improves upper back strength
  • Increases shoulder stability
  • Engages core muscles
  • Enhances posture
  • Targets multiple muscle groups
  • Can be done with minimal equipment
  • Helps prevent back pain
  • Builds pulling strength
  • Improves overall upper body strength
  • Can be modified for different fitness levels

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    Contents hide
    1 Benefits of exercise
    2 When to avoid this exercise
    3 Precautions
    4 Helpful in Diseases

    When to avoid this exercise

  • The prone row exercise should be avoided if you have any existing injuries or pain in your shoulders, back, or neck. It should also be avoided if you have any conditions that may be worsened by the exercise, such as arthritis or osteoporosis. Additionally, if you are pregnant or have recently given birth, it is best to avoid this exercise as it can put strain on your abdominal muscles. If you experience any discomfort or pain during the exercise, stop immediately and consult with a medical professional. It is important to listen to your body and not push yourself beyond your limits to avoid potential injury.

    • Precautions

    As per several scientific studies, some precautions need to be taken while doing this exercise such as(ME/2)

  • Keep elbows bent.

    • Helpful in Diseases

  • Shoulder pain
  • Rotator cuff injury
  • Bursitis
  • Tendinitis
  • Frozen shoulder
  • Impingement syndrome
  • Upper back pain
  • Neck pain
  • Scoliosis
  • Kyphosis
  • Lordosis
  • Osteoporosis
  • Arthritis
  • Fibromyalgia
  • Multiple sclerosis
  • Parkinson’s disease
  • Stroke
  • Spinal cord injury
  • Muscular dystrophy
  • Cerebral palsy

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    Frequently asked questions

     

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