STANDARD
Purpose
The Prone Row is the eighth exercise in the Preparation Drill.
This exercise develops the strength of the neck, upper back, and shoulders.
It prepares Soldiers to fire from the Prone position and to tolerate the weight of the helmet and body armor across the shoulders and neck.
Cadence
Soldiers conduct the movement at a slow cadence.
Starting Position
● The starting position for the Prone Row is the Prone position with arms overhead, palms down, fingers and thumbs extended and joined.
Arms are lifted 1–2 inches from the ground and toes are pointed to the rear.
Count
● On count 1, raise the head and chest slightly while lifting the arms and pulling them rearward.
Make hands into fists as they move toward the shoulders.
● Feet stay together and on the ground.
Arms and hands are off the ground.
● On count 2, reverse the movement performed in count 1 to return to the starting position.
Arms and hands remain off the ground.
● On count 3, repeat count 1.
Check Points
● At the starting position, the abdominal muscles are tight and the head is in line 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.
PRONE ROW (MODIFIED)
The Prone Row may be modified by decreasing the range of motion of the arms, moving only one arm to standard (see figure 3-22), or by performing the arm movements while remaining standing using the starting position for the Bend and Reach (see figure 3-23).
Soldiers conduct the standing version of the modification at a slow cadence:
Cadence
Slow cadence
Starting Position
The starting position is the same as the Bend and Reach, arms overhead, palms forward, fingers and thumbs extended and joined.
Count
● On count 1, raise the chin, head and chest slightly while moving the arms down to the sides of the trunk while flexing the elbows.
Make the hands into fists as they move toward the shoulders.
● On count 2, return to the starting position.
● On count 3, repeat count 1.
● On count 4, return to the starting position.