Underhand Supine Row

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Instructions Preparation Lay on back under fixed horizontal bar. Grasp bar with shoulder width underhand grip. Execution Keeping body straight, pull body 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 Underhand Body Row or Underhand Inverted Row. Easier Resistance can be reduced by raising bar or pivoting torso on hips instead of heels. High Bar Harder Placing back of heels on elevated surface can make exercise slightly more challenging. This exercise is typically performed without added resistance although additional weight can be placed on belly or pelvis.

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