Supine row

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The supine row (or inverted row) is an exercise in weight training. It primarily works the muscles of the upper back—the trapezius and latissimus dorsi—as well as 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.

Form[edit]

To execute the exercise, the lifter lies flat on the ground under a fixed bar, usually a Smith machine, that is at chest height.[citation needed] The lifter holds the bar with an overhand grip and arms straight, feet close together and their body straight.

The movement involves pulling the body toward 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 with the rest of the body.

The bar can be moved higher or lower to make the movement easier or more difficult. The lower the bar is, the more difficult the movement becomes.

External links[edit]