Supine Row (on hips)

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Instructions Preparation Lay on back with belly under fixed horizontal bar. Bend knees and position feet on floor. Grasp bar with wide overhand grip. Execution Keeping hips on floor and low back straight, pull torso up to bar. Return until arms are extended and shoulders are stretched forward. Repeat. Comments Fixed bar should be just high enough to allow arm to fully extend. See Gravity Vectors for greater understanding of body angle influences resistance. Also known as Body Row on Hips or Inverted Row on Hips. Easier Resistance can be reduced positioning bar hips with back off of floor or trying straight body version on high bar. High Bar Harder Exercise will be more challenging when performing standard Supine Row where entire body is pulled up, pivoting on back of heels. 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 Antagonist Stabilizers Rectus Abdominis Obliques