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Supinated Barbell Row
The Supinated Barbell Row is a strength exercise with a barbell for your back. Share of the load in the Zulta muscle model: lats (upper) 14%, mid traps 14% and rhomboids 14%.
How to do it
- Deadlift the barbell to standing with an underhand grip at shoulder width.
- Hinge at the hips with soft knees until the torso is at about 45 degrees.
- Let the bar hang with straight arms and brace the midsection.
- Row the bar to the lower belly, keeping the elbows close to the body.
- Lower the bar slowly until the arms are straight.
Tips
- Pull the elbows toward the hips to keep the lats working.
- Keep the torso angle the same from the first rep to the last.
Common mistakes
- Standing up more with every rep.
- Curling the bar with the arms.
- Rounding the lower back as the bar lowers.
Muscles worked by the Supinated Barbell Row
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
Holding a hinge makes the lower back and hips work isometrically (Fenwick 2009). Elbows tucked with an underhand grip bias the lower lats and biceps. Rowing toward the torso is shoulder extension plus scapular retraction: mid traps, rhomboids and lats lead, rear delt and elbow flexors assist; torso support decides how much the lower back works.
Supinated Barbell Row alternatives
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Similar exercises
Frequently asked questions
What muscles does the Supinated Barbell Row work?
Mainly the lats (upper), mid traps, rhomboids and lats (lower). The biceps (short head), biceps (long head) and brachialis assist.
Is the Supinated Barbell Row good for beginners?
The Supinated Barbell Row is rated intermediate. If you are new, learn the Kneeling Iso Row first and build up from there.
What is a good alternative to the Supinated Barbell Row?
For example the Underhand Barbell Row, Smith Machine Bent Over Row (Underhand) and Two Arm Dumbbell Row. They train mostly the same muscles, some with different equipment.
How do you make the Supinated Barbell Row harder?
Add weight or reps, or move on to the Kroc Row and Renegade Row.
Sources
- Lehman et al. 2004, Dyn Med 3:4 (lat and back exercises)
- Fenwick et al. 2009, JSCR 23(5):1408-1417 (rowing exercises)
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