Weighted Supine Row



Muscles

Target
Back, General

Synergists
Trapezius, Middle
Trapezius, Lower
Rhomboids
Latissimus Dorsi
Teres Major
Deltoid, Posterior
Infraspinatus
Teres Minor
Brachialis
Brachioradialis
Pectoralis Major, Sternal

Dynamic Stabilizers
Biceps Brachii
Triceps, Long Head

Stabilizers
Erector Spinae
Hamstrings
Gluteus Maximus

Instructions

Preparation
Lay on back under fixed bar. Grasp bar with a wide overhand grip. Place back of heels on elevated surface.

Execution
Keeping body straight, pull body up to bar. Return until arms are extended and shoulders are stretched forward. Repeat.

Comments
Fixed bar should be just high enough to allow arm to fully extend. Placing back of heels on elevated surface is optional. This exercise is typically performed without added resistance although an additional weight can be placed on the belly. Partner can add and removing weight, and keep weight from sliding off belly.

Source: exrx.net