How To Coach And Demo The Prone Row With James Fitzgerald

In this exercise selection, X Select, video, OPEX Founder, James Fitzgerald, discusses the Prone Row.

The Prone row is a upper body pulling (only) movement that can be an outstanding accessory movement for many different types of people. Throughout the video, James discusses some key points, such as:

1. How to setup on the machine - hint, it's like a front leaning rest (FLR)
2. The angle of the elbows during the movement
3. Proper tempos for the prone row - ie how many seconds do you take on the way down, up, and how long do you pause in the bottom or at the top of the movement
4. How long to pin the bar on the top (underneath) the machine - hint, at least 2 seconds
5. Rep ranges to use in the prone row
6. What other movements to pare the prone row with

This is a great video to help you build up your upper back with strength and stability! Enjoy!

OPEX Fitness is the education provider for coaches seeking career success, longevity, and fulfillment. Our mission is to bring honor back to the coaching profession. Through our coaching education and our Gym Licensing Program, we provide coaches with the tools needed to professionalize their passion.


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