Frames from Coach Cole's demo in the Corebound videos.
Setup
Dumbbells on the floor either side of the bench. Lie face-down with your chin just past the end, then pick them up.
Step by step
- Chest on the bench, neck neutral.
- Row your elbows up past your torso.
- Lower until your arms are straight.
Cole's tip
The bench takes your lower back out of the equation. Keep your chest glued to it and let the upper back do every rep.
Common mistakes
- Lifting your chest off the bench.
- Shrugging.
- Swinging the weights.
Make it easier or harder
Easier option
Lighter dumbbells.
Harder option
1-second pause at the top.
Variations in the programs
Prone Bench Row
In Calisthenics
- Chest on the bench, neck neutral
- Row your elbows up past your torso
- Lower until the dumbbells nearly touch the floor
Easier: Lighter dumbbells · Harder: One-second pause at the top
Safety
- Lie face-down with your chin just past the end of the bench before you pick up the dumbbells.
- Stop if you feel sharp or joint pain, numbness or tingling, chest pain, dizziness or unusual breathlessness. Effort and muscle burn are normal; pain is not.
If you have an injury or medical condition, check with your doctor before trying a new exercise. This guide is general education, not medical advice.
