Supine row
Encyclopedia
The supine row is an exercise in weight training
. This exercise primarily works the muscles of the upper back, these muscles are the Trapezius and Latissimus dorsi, the supine row also works the Biceps
as a secondary muscle group. The supine row is normally carried out in three to five sets but repetitions depend on the type of training a lifter is using to make their required gains.
, that is at chest height. The lifter will hold the bar with an overhand grip and arms straight, feet close together and their body straight.
The movement of this exercise is for the lifter to pull their body towards the bar so it is no more than two centimeters away before slowly returning to the starting position. Good form means that the body is kept straight throughout the movement. The chin should remain tucked during the motion, keeping the cervical portion of the spine lined up to the rest of the lifter's body.
The bar can be moved higher or lower to make the movement easier or more difficult for the lifter. The lower the bar is, the more difficult the movement becomes.
Weight training
Weight training is a common type of strength training for developing the strength and size of skeletal muscles. It uses the weight force of gravity to oppose the force generated by muscle through concentric or eccentric contraction...
. This exercise primarily works the muscles of the upper back, these muscles are the Trapezius and Latissimus dorsi, the supine row also works the Biceps
Biceps
Biceps may refer to:*Biceps brachii muscle, a muscle located on the inside of the upper arm*Biceps femoris muscle, one of the hamstring muscles of the back of each thigh*Biceps , a point in a metrical pattern...
as a secondary muscle group. The supine row is normally carried out in three to five sets but repetitions depend on the type of training a lifter is using to make their required gains.
Form
To execute the exercise, the lifter lays flat on the ground under a fixed bar, usually a smith machineSmith machine
The Smith machine is a piece of equipment used in weight training. It consists of a barbell that is fixed within steel rails, allowing only vertical movement. New variations allow a small amount of forward and backward movement. A Smith machine often includes a weight rack in the base to help...
, that is at chest height. The lifter will hold the bar with an overhand grip and arms straight, feet close together and their body straight.
The movement of this exercise is for the lifter to pull their body towards the bar so it is no more than two centimeters away before slowly returning to the starting position. Good form means that the body is kept straight throughout the movement. The chin should remain tucked during the motion, keeping the cervical portion of the spine lined up to the rest of the lifter's body.
The bar can be moved higher or lower to make the movement easier or more difficult for the lifter. The lower the bar is, the more difficult the movement becomes.