Instructions
Preparation
- Stand facing lower to upper chest height horizontal bar.
Step toward bar so chest makes contact. Grasp bar with wide overhand
grip. Turn elbows outward to sides. Position feet forward on
floor so body is reclined back with legs, hips and spine straight.
Position forearms perpendicular to body, orientated forward.
Also position upper arms perpendicular to body, orientated to
each side.
Execution
- Lower body back until arms are extented 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.
Comments
- 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.
Easier
- Resistance can be reduced by using bar as high as upper chest
height. Also consider performing movement on hips
Harder
- Lowering bar so body is closer to floor will make exercise
more challenging.
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Classification
Muscles
Target
Synergists
Dynamic
Stabilizers
Stabilizers
Antagonist
Stabilizers
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