monkey-row
Lie face down on the floor with arms extended forward, palms down, and legs straight. Engage your core and glutes, then simultaneously lift your chest, head, and arms a few inches off the floor.
- Equipment
- Equipment
- Difficulty
- Intermediate
- Focus Area
- Back
- Injury risk
- Low
Primary muscles
- Erector Spinae
- Rhomboids
- Trapezius (middle and lower fibers)
- Posterior Deltoid
Secondary muscles
- Gluteus Maximus
- Hamstrings
- Triceps Brachii
Target muscles
- back
- shoulder
- glutes
How to perform
- 1
Lie face down on the floor with arms extended forward, palms down, and legs straight.
- 2
Engage your core and glutes, then simultaneously lift your chest, head, and arms a few inches off the floor.
- 3
As you lift, pull your elbows back towards your ribs, squeezing your shoulder blades together.
- 4
Hold briefly at the top, feeling the contraction in your upper and mid-back.
- 5
Slowly extend your arms forward and lower your chest and head back to the starting position with control.
- 6
Repeat for the desired number of repetitions, maintaining a neutral spine.
Safety & form
Train smart. Read these notes before adding heavy load.
