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Prone Row
From: FM 7-22 October 2012
Purpose: This exercise develops strength of the back and shoulders (Figure 8-8).
Starting Position: Prone position with the arms overhead, palms down, fingers and thumbs extended and joined, 1 to 2 inches off the ground and toes pointed to the rear.
Cadence: SLOW
  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.


Figure 8-8. Prone row
Check Points:
  • At the starting position, the abdominal muscles are tight and the head is aligned with the spine.
  • On counts 1 and 3, the forearms are parallel to the ground and slightly higher than the trunk.
  • On counts 1 and 3, the head is raised to look forward but not skyward.
  • Throughout the exercise, the legs and toes remain in contact with the ground.
Precautions: This exercise is always performed at a slow cadence. Prevent overarching of the back by maintaining contractions of the abdominal and buttocks muscles throughout the exercise.

From: FM 7-22 October 2012 

  (Page last modified Feb 2, 2013) is dedicated to providing all the information you need to conduct the Army Physical Readiness Training as an individual or with a unit.  Everything you need from FM 7-22 is right here.
Chapter 1 Approach
Chapter 2 System
Chapter 3 Leadership
Chapter 4 Types of Programs
Chapter 5 Planning Considerations
Chapter 6 Special Conditioning Programs
Chapter 7 Execution of Training
Chapter 8 Preparation and Recovery
Chapter 9 Strength and Mobility Activities
Chapter 10 Endurance and Mobility Activities
Appendix A Army Physical Fitness Test
Appendix B Climbing Bars
Appendix C Posture and Body Mechanics
Appendix D Environmental Considerations
Appendix E Obstacle Negotiation
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