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

( Single prone row )

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Name of exercise  AROM shld retract prone uni
Other names of exercise Single prone row
Description of exercise The single prone row exercise is a strength training exercise that primarily targets the muscles in the upper back, shoulders, and arms. To perform this exercise, you will need a set of dumbbells and a flat bench. Begin by lying face down on the bench, with your feet firmly planted on the ground and your arms extended towards the floor, holding the dumbbells. Engage your core and pull the dumbbells towards your chest, keeping your elbows close to your body. Hold for a second, then slowly lower the weights back down. This exercise helps to improve posture, strengthen the back muscles, and increase upper body strength.
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 bed or couch.
  • Position involved arm at 90 degrees as shown, elbow bent.
  • Raise arm, bringing shoulder blade toward middle of back.
  • Return to start position.

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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, Elevation, Depression

    Benefits of exercise

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

  • Strengthen back muscles
  • Improve posture
  • Increase upper body strength
  • Target multiple muscle groups
  • Enhance core stability
  • Improve grip strength
  • Can be done with minimal equipment
  • Can be modified for different fitness levels
  • Helps prevent back pain
  • Can be incorporated into a full body workout

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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 single prone row exercise should be avoided if you have any pre-existing shoulder or back injuries, as it puts a lot of strain on these areas. It should also be avoided if you have any current shoulder or back pain, as performing this exercise could worsen your condition. Additionally, if you are pregnant or have recently given birth, it is best to avoid this exercise as it can put pressure on the abdominal muscles. People with high blood pressure or heart conditions should also avoid this exercise as it can increase blood pressure and heart rate. It is always important to consult with a doctor or certified trainer before attempting any new exercise, especially if you have any underlying health conditions.

    • Precautions

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

  • Keep elbow bent.

    • Helpful in Diseases

  • Back pain
  • Shoulder pain
  • Rotator cuff injuries
  • Postural imbalances
  • Osteoporosis
  • Arthritis
  • Fibromyalgia
  • Frozen shoulder
  • Tennis elbow
  • Carpal tunnel syndrome
  • Bursitis
  • Tendinitis
  • Muscle strains
  • Muscle imbalances
  • Scoliosis
  • Spinal stenosis
  • Herniated disc
  • Sciatica
  • Plantar fasciitis
  • Ankle instability

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    Frequently asked questions

     

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