Bent Leg Supinated Grip Body Row. How-to, proper form and tips
The Bent Leg Supinated Grip Body Row exercise strengthens the back muscles, and offers a different grip from Bent Leg Body Row.
Video demonstration
(excerpt from 'Inverted Row | Bent Knee | Supinated Grip'
by Chelsea Lowenstein)
How to and step by step instructions:
- Hold the bar with both hands, palms facing backward.
- Move your feet forward so that your knees are bent in a 90 degrees angle.
- Fully extend your arms, lowering your shoulders away from the bar. This is the starting position.
- Bend your arms, bringing the chest close to the bar.
- Stay there a few seconds and extend the arms again, lowering yourself to the initial position.
Hints & tips:
- Choose a higher bar for an easier variation.
- Put your feet closer to the bar for an easier variation.
Benefits:
- Works all muscles needed for the pull up.
- Strengthen back muscles.
Counting & gamification:
- Adjust the feet position to have 10 reps of maximum effort yet proper form.
- Aim for 3 series x10 in a session.
- Try an harder movement such as Supinated Grip Body Row when these are done easily and in good shape.
Muscles worked and body parts involved:
Primary muscles: Shoulder, Triceps, Upper Back
Secondary muscles: Forearms, Chest
Other names
The exercise can be found with other names. Examples are:
- Bent Leg Supinated Grip Body Row
- Bent Leg Supinated Grip Inverted Row
- Bent Leg Supinated Grip Bodyweight Row
- Bent Leg Supinated Grip Horizontal Pull Up
- Bent Leg Supinated Grip Body Row Parallel Bar
- Bent Leg Supinated Australian Pull Up
- Bent Leg Underhand Australian Pull Up
