Build Back Strength with Supinated Row Into Row

Supinated Row Into Row

Rep Range

Hypertrophy/Strength : 8-12||Endurance/Hypertrophy : 12-16

Hints

Begin by standing with feet hip-width apart and a slight bend in the knees. Hinge forward at the hips, keeping a straight back, so that your torso is almost parallel to the floor. Hold a dumbbell in each hand with arms extended down and in front of you, palms facing up (supinated). Engage your core for stability. From this position, pull the dumbbells toward your lower rib cage, bending your elbows and squeezing your shoulder blades together. This is your supinated row. Following this movement, rotate your wrists so that your palms face each other (neutral grip). Pull the dumbbells toward your lower rib cage again, engaging your mid-back muscles. Extend your arms back to the starting position after each row.

Common Mistakes

Refrain from using momentum or making jerky movements. Focus on controlled, steady motions. Keep the shoulders down and back, avoiding any shrugging motion. The spine should remain neutral; be cautious not to arch the lower back or round the upper back.

Breathing

Inhale as you prepare for the movement with arms extended. Exhale as you pull the dumbbells toward you for both the supinated and neutral grip rows. Inhale again when you return the dumbbells to the starting position.

Muscle Focus

Primary Muscles

Latissimus Dorsi, Rhomboids, Traps, Erector Spinae, Rear Shoulders

Secondary Muscles

Middle Shoulders, Teres Major, Teres Minor, Infraspinatus, Biceps

Tertiary Muscles

Front Shoulder, Lower Back, Lower Body