How To Do Supine Row Exercise Video

Working out the back muscles with a supine rowing exercise. Learn tips and techniques for working out the chest, back, shoulders, and arms in this weightlifting video.

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Use Smith machine
Works back muscles, biceps & posterior deltoids
Bring bar straight into chest
Don't sag hips or bring hips too high

About this Author

Lance is certified personal trainer through American Fitness Association of America. He graduated from UNC with a biology degree and currently works for a gym. He specializes in weight training, circuit training, endurance training, and teaching people the proper forms for exercise. He enjoys helping others reach their goals.

LANCE BUMGARNER: Okay. Right now, I'm going to show you how to do a supine row. Right here we have a Smith machine. What you're going to do is you're going to lay back on your back flat on the ground. This exercise is going to be working primarily your back muscles, a little bit of your biceps, a little bit of the posterior deltoids. Let's go ahead and get comfortable on the floor. Lay flat back. You want to bring this bar straight into your chest. You're going to exhale on the way up, inhale on the way back down. Keeping your body in a nice, straight line. Don't sag your hips and don't bring your hips too high. Maintain good form at all times. Notice how I'm going in a slow, controlled manner. After you complete the exercise, exit the machine. A few things to remember: keeping your body in a nice, straight line, pulling yourself up all the way to the bar to touch your chest. This is a supine row working your back, your biceps and a little bit of the posterior deltoids.

How to Do Supine Row Exercise Video

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