- Stand facing waist to lower chest height horizontal bar.
Grasp bar with wide overhand grip. Turn elbows outward to sides.
Walk forward under bar while pulling upper chest close to bar.
With heels on floor, position body at angle under bar with legs,
hips and spine straight. Position forearms perpendicular to body,
orientated forward. Also position upper arms perpendicular to
body, orientated to each side.
- Lower body downward until arms are extended straight while
keeping body straight and elbows high (upper arm perpendicular
to torso). Pull body toward bar until upper arms are just beyond
parallel to one another. Return and repeat.
- If elbows fall so upper arms no longer travels perpendicular
to trunk, latissimus
dorsi becomes involved. Elbows should be positioned directly
lateral to shoulders at highest position. Pulling bar to lower
chest is not sufficient angle to target rear deltoids. A higher
bar (ie: lighter resistance) is required than what is required
on Supine Row.
- Bar height can be adjusted to vary resistance. See Gravity
Vectors for greater understanding of body angle influences
resistance. Also known as Body Row or Supine Row.
- Resistance can be reduced by using higher bar or pivoting
on hips with lower bar.
- Lowering bar so body is closer to floor will make exercise