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Prone Row

Lying face down with arms off the ground, lift the chest and pull the arms back toward the shoulders.

Preparation Drill, exercise 8 of 10

Demonstration

Official photo sequences from the Army's drill manual, read left to right, top to bottom.

Prone Row: official ATP 7-22.02 photo sequence (figure 3-11, PD8 Prone Row) showing the positions of the exercise in order.
Figure 3-11. PD8 Prone Row · ATP 7-22.02, p. 3-8 (opens the official PDF)

Photos: U.S. Army Center for Initial Military Training, ATP 7-22.02. Approved for public release.

How to perform it

Preparation Drill, exercise 8 of 10

Slow cadence (50 counts per minute)

Starting position

Prone, arms overhead with palms down and lifted 1–2 inches off the ground, fingers and thumbs extended and joined, toes pointed to the rear.

Prone: Lowered to the ground from the Front Leaning Rest, feet together or up to a boot's width apart, hands under the shoulders. ATP 7-22.02, para. 2-7, p. 2-3 (opens the official PDF)

Counts

  1. 1Count 1. Raise the head and chest slightly while pulling the arms back, making fists as the hands move toward the shoulders. Feet stay together on the ground; arms and hands stay off it.
  2. 2Count 2. Reverse the movement to the starting position, keeping the arms and hands off the ground.
  3. 3Count 3. Repeat count 1.

The ATP's printed steps end at count 3. Nothing has been added to fill the gap.

ATP 7-22.02, para. 3-11, p. 3-8, Figure 3-11 (opens the official PDF)

What it develops

Strengthens the neck, upper back, and shoulders to prepare for firing from the prone and carrying the weight of a helmet and body armor.

Focus: Neck, Upper back, Shoulders

Form

Drawn from the cited instructions.

Cues

  • Keep the arms and hands off the ground throughout.
  • Keep the feet together on the ground.