This week’s featured training exercise is another gem glimpsed in the Carlos Alcaraz: My Way docuseries. It is another foundational strength movement that elite players use to build the physical resilience and power required at the highest levels of the sport. I must admit that I was not familiar with this particular variation before this clip appeared on the show. Carlos Alcaraz is seen performing a prone bench row from a fully flat position. This exercise builds strength in the upper back and also works the muscles essential for good posture. That directly translates to physical stability on the tennis court.
The prone bench row is performed lying face-down on a flat or slightly inclined bench. A barbell or dumbbells are grasped in the hands. From that supported position, the weights are lifted toward the chest using a controlled motion. However, Alcaraz is using an explosive move that makes firm contact with the bottom of the bench. Unlike bent-over rows, the prone variation eliminates the temptation to cheat by using momentum or engaging the lower back. That forces true isolation of the targeted muscle groups.
Tennis places a high demand on shoulder durability and balanced upper-body strength. While pressing movements develop the power behind serves and groundstrokes, pulling exercises develop the muscles that provide essential counterbalance. The prone row helps protect the shoulder joints and upper back, which contribute to rotational control and stability. For players aiming to hit harder, move more efficiently, and avoid injury, these upper back muscles are an essential aspect of the kinetic chain.
If you’re not already doing prone bench rows, this might be a good time to start. It’s one of the most effective ways to build tennis-relevant pulling strength with excellent form and minimal risk. Add this move to your routine and start reinforcing the kind of structural balance that keeps champions like Alcaraz on top—and on court.
