How to Do a Supine Row
The supine row is an upper back exercise that helps develop the muscles used in doing more intensive back exercise like chinups. An excellent exercise for the improving newbie as well as for exercise veterans who want a specific, targeted back workout, the supine row is not only easy to do but it's also relatively low impact and very effective.
Instructions
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Setup with a bar and a bench. The basic movement of the supine row has you hanging from underneath a bar raised off the ground and your feet propped up on a platform that is as high as the bar. So, your body should be parallel to the floor supported by your hands, on the one end, and feet on the other.
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Pull up. You can think of the supine row as a horizontal pullup since your body is aligned horizontally instead of vertically. Pull your chest up and towards the bar, as if you're doing a reverse bench press. Hold at the top of the motion for one second and then slowly lower yourself down to a hang.
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Modulate the intensity. If the supine row is either too difficult or too easy you can simply modulate the difficulty by changing your foot placement. If you need a bit more assistance on the exercise then place your feet on the ground instead of on a raised platform. If, on the other hand, the exercise is too easy, replace the stable platform with a Swiss ball or medicine ball.
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Add weight. Once you start banging out reps of the supine row in good form, you should add weight in order to increase your strength gains from the exercise. Placing a plate on your chest is one good way to add weight. If you're uncomfortable with this, choke off a band below you and place it around your chest to increase resistance. Or, try using a weight belt around your upper stomach to do the exercise with load.
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