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Hex bar prone rows, also known as hex bar rows or trap bar rows, are an effective exercise for building back strength. This type of row is performed on a hexagonal-shaped bar that is positioned in the middle of the body. The lifter stands inside of the bar with their feet shoulder-width apart and grasps the handles on either side. From this position, they pull the bar up towards their chest while keeping their back flat and their core engaged.
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Hex bar prone rows offer several benefits for those looking to build back strength. First and foremost, it is an effective exercise for developing upper body strength. The combination of pulling the weight up and keeping the back flat engages multiple muscles in the upper body, including the lats, traps, rhomboids, and deltoids. As a result, the lifter is able to build strength that can be used for other exercises and activities.
The hex bar prone row is also beneficial for improving posture. By engaging the muscles in the upper back, the lifter is able to create more stability in the spine. This helps to reduce slouching and maintain proper posture during everyday activities. Additionally, the exercise can help to alleviate back pain by strengthening the muscles that support the spine.
Finally, the hex bar prone row is an especially useful exercise for athletes. Many sports require strong and stable upper bodies, and this exercise can help to develop these qualities. By strengthening the lats, traps, and other muscles in the upper body, athletes can improve their performance in a variety of sports.
Hex bar prone rows can be performed using a standard hex bar, which is available at most gyms. Before attempting this exercise, it is important to warm up properly by stretching the back and shoulders. Additionally, it is recommended that the lifter begins with a lighter weight until they become accustomed to the movement.
To begin, the lifter should stand in the center of the hex bar with their feet shoulder-width apart. They should then grasp the handles on either side of the bar and engage their core. From this position, they should keep their back flat and their arms close to their sides as they pull the bar up towards their chest. They should pause for one second at the top before lowering the bar back to the starting position. This exercise should be performed for three sets of 10 repetitions.
Hex bar prone rows can be modified to target different areas of the back. To target the lower lats, for example, the lifter can perform the exercise with a wider grip. This variation also works the biceps and shoulders more than the standard version. For those looking to target their mid-back, a narrower grip can be used. This variation works the rhomboids, trapezius, and rear deltoids more than the standard version.
The hex bar prone row can also be modified by changing the angle of the body. When performing the exercise with a bent-over position, the lifter should keep their back flat and their chest up. This variation targets the lower lats more than the standard version. For those looking to target their mid-back, they can perform the exercise with a more upright position, keeping their back straight and their chest out. This variation works the rhomboids, trapezius, and rear deltoids more than the standard version.
Hex bar prone rows are an effective exercise for building back strength and improving posture. The exercise can be used as a stand-alone exercise or incorporated into a larger workout routine. Additionally, it can be modified to target different areas of the back, depending on the lifter’s needs and goals. With proper form and technique, the hex bar prone row can help to build a strong and healthy back.
