Supine Row (high bar)

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Instructions Preparation Stand facing arms length away from waist to head height horizontal bar. Grasp bar with wide overhand grip. Position body under bar with legs, hips and spine straight. Arms should be straight, approximately perpendicular to body. Heels should make contact with floor with feet about perpendicular to legs. Execution Keeping body straight, pull body up to bar. Return until arms are extended and shoulders are stretched forward. Repeat. Comments Bar height can be adjusted to vary resistance. See Gravity Vectors for greater understanding of body angle influences resistance. Also known as Body Row or Inverted Row. Easier Resistance can be reduced by using higher bar or pivoting on hips with lower bar. On Hips Harder Lowering bar so body is closer to floor will make exercise more challenging. Supine Row

Classification  Utility: Basic or Auxiliary  Mechanics: Compound  Force: Pull Muscles Target Back, General Synergists Trapezius, Middle Trapezius, Lower Rhomboids Latissimus Dorsi Teres Major Deltoid, Posterior Infraspinatus Teres Minor Brachialis Brachioradialis Pectoralis Major, Sternal Dynamic Stabilizers Biceps Brachii Triceps, Long Head Stabilizers Erector Spinae Hamstrings Gluteus Maximus Antagonist Stabilizers Rectus Abdominis Obliques