The supine row (alternatively called the inverted row by some) is an exercise in weight training. This exercise primarily works the muscles of the upper back, these muscles are the Trapezius and Latissimus dorsi, the supine row also works the Biceps as a secondary muscle group. The supine row is normally carried out in three to five sets but repetitions depend on the type of training a lifter is using to make their required gains.
To execute the exercise, the lifter lays flat on the ground under a fixed bar, usually a smith machine, that is at chest height. The lifter will hold the bar with an overhand grip and arms straight, feet close together and their body straight.
The movement of this exercise is for the lifter to pull their body towards the bar so it is no more than two centimeters away before slowly returning to the starting position. Good form means that the body is kept straight throughout the movement. The chin should remain tucked during the motion, keeping the cervical portion of the spine lined up to the rest of the lifter's body.
The bar can be moved higher or lower to make the movement easier or more difficult for the lifter. The lower the bar is, the more difficult the movement becomes.
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