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Prone elbow rows, illustrated in 3 steps
Lie on your front with your arms reaching forwards. Keep your face close to the floor.

Shoulders, Back

Prone elbow rows

A simple move for your back, done on the floor. About 30 seconds.

Position
On the floor
Equipment
None
Time
About 30 seconds
Works
back

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How to do prone elbow rows

  1. Set

    Lie on your front with your arms reaching forwards. Keep your face close to the floor.

  2. 1

    Lift your hands slightly. Bend your elbows and draw them towards your ribs.

  3. 2

    Keep your chest and pelvis low. Do not lift your head to look forwards.

  4. 3

    Return to the start slowly.

Take care. Use a comfortable range. Stop if you feel pain, dizziness, or loss of control.

Gentle movement guidance, not medical advice. Stop if anything hurts.

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Illustration drawn for Desk Gym.