Prone Mid Row

Description: Prone on an incline bench with arms hanging down. Option 1: Palms facing in, bring elbows in to sides, with extension and flexion at the shoulder. Option 2: palms facing back, bring elbows up and back away from sides, with transverse adduction and abduction at the shoulder. An exercise that targets the rhomboids, mid trapezius, and scapular retractor muscles.

Variations: Standing using barbell, standing using barbell with underhand grip and T-bar position.

Exercise is recommended for: Clients with shoulder instability, shoulder impingement, rotator cuff repair, shoulder arthroscopy, shoulder bursitis, healed humeral fracture, shoulder instability, scapular weakness or dysfunction.

Exercise is avoided for: No one.