How to Do
How to Do Row with a Wide Grip Prone on Ball
The Wide Grip Row Prone on Ball should begin with good posture to avoid injury. Brace the spine by drawing your lower abdomen inward. Your core muscles should be activated to support your posture as you perform the exercise.
If any pain is experienced, immediately stop the Wide Grip Row Prone on the Ball.
Beginning
Beginning Row with a Wide Grip
1. Place your feet on the foot rests and face the cable row machine.
2. Take a wider-than-shoulder-width grip on the long bar and slide your bottom backward until your knees are almost straight. Your torso should be forward-leaning, and your arms should be fully extended.
Movement
Row with a Wide Grip Movement
1. Exhale as you gradually lean back, straighten your back, and pull the bar to your abdomen.
2. At the top of the movement, pull your shoulders back and your chest out.
3. Hold for two counts.
4. Inhale as you slowly lean forward, returning the bar to the starting position, arms fully extended and lower back bent forward.
5. Repeat.
Benefits
Row with a Wide Grip Benefits
Both wide and close rows strengthen the back muscles, but the differences are significant enough that you should consider which to use when working out.
Exercise Aliases
Seated Cable Row, Wide Grip Seated, Grip Seated Cable, Wide Grip Seated Row.
