Weighted Supine Row

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Instructions Preparation Lay on back under fixed bar. Grasp bar with a wide overhand grip. Place back of heels on elevated surface. 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. Placing back of heels on elevated surface is optional. This exercise is typically performed without added resistance although an additional weight can be placed on the belly. Partner can add and removing weight, and keep weight from sliding off belly. Resistance can be reduced by raising bar and positioning heels on floor. See Gravity Vectors for greater understanding of body angle influences resistance.

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