Supine Grip Barbell Rows

• Set a barbell on the side bars of a squat cage and load it with an appropriate weight. Grip the bar using a supine grip (palms facing up).

• With knees slightly bent, hinge at your hips to bend forward until your torso is almost parallel to the floor. Keep your back straight.

• Lift your chest up while pulling your shoulders back. Maintain this fixed position as you row.

• Initiate the row by driving your elbows back, pulling the barbell straight up towards your lower rib cage.

• Squeeze your shoulder blades together as you lift the bar. Focus on using your upper back muscles.

• Control the bar back down to the starting position, straightening your arms fully but keeping tension in the muscles.

• Row in a strict, controlled manner without excessive body movement or momentum.

• Use an overhand, shoulder-width grip and keep wrists straight when gripping the barbell.

• Maintain a strong, stable core throughout the exercise. Do not round your lower back.

• The prone grip barbell row targets the lats, rhomboids and rear shoulders when performed correctly.