The Prone Row

Conditioning Drill 1
Exercise 8: The Prone Row

Purpose: This exercise develops strength of the back
and shoulders.
Starting Position: Prone position with the arms overhead, palms
down one to two inches off the ground and toes
pointed to the rear.
Cadence: SLOW.
Count: 1. Raise the head and chest slightly while lifting
the arms and pulling them rearward. Hands
make fists as they move toward the shoulders.
2. Return to the Starting Position.
3. Repeat Count 1.
4. Return to the Starting Position.