Supinated Grip Body Row. How-to, proper form and tips
The Supinated Grip Body Row is a variation of the Body Row with palms facing backward. It strengthens mostly the upper back and shoulders.
Video demonstration
(excerpt from 'Supinated Grip Body Row'
by Functional Bodybuilding)
How to and step by step instructions:
- Hold the bar with both hands, palms facing backward.
- Move your feet forward and straighten legs and core.
- Fully extend your arms, hanging in diagonal 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:
- The more horizontal, the hardest is the move.
- Choose a higher bar for an easier variation.
- Put your feet closer to the bar for an easier variation.
Benefits:
- Strengthen back muscles.
- Very easy to adjust to your fitness level, by adjusting feet position.
Counting & gamification:
- Adjust the feet position to have 10 reps of maximum effort yet proper form.
- Aim for 3 series x10 in a session.
- Use different grips, such as in Body Row or Mixed Grip Body Row.
Muscles worked and body parts involved:
Primary muscles: Shoulder, Triceps, Upper Back
Secondary muscles: Biceps, Forearms, Chest
Other names
The exercise can be found with other names. Examples are:
- Supinated Grip Body Row
- Supinated Grip Inverted Row
- Supinated Grip Bodyweight Row
- Supinated Grip Horizontal Pull Up
- Supinated Australian Pull Up
- Underhand Body Row
- Underhand Inverted Row
- Underhand Bodyweight Row
- Underhand Horizontal Pull Up
