Bent Leg Supinated Grip Body Row exercise – Mover.tips

bent-leg-supinated-grip-body-row-3297110

The Bent Leg Supinated Grip Body Row exercise strengthens the back muscles, and offers a different grip from Bent Leg Body Row.

Video demonstration

(excerpt from ‘Inverted Row | Bent Knee | Supinated Grip’ by Chelsea Lowenstein)

How to and step by step instructions:

Hold the bar with both hands, palms facing backward.
Move your feet forward so that your knees are bent in a 90 degrees angle.
Fully extend your arms, lowering your shoulders away from the bar. This is the starting position.
Bend your arms, bringing the chest close to the bar.
Stay there a few seconds and extend the arms again, lowering yourself to the initial position.

Hints & tips:

Choose a higher bar for an easier variation.
Put your feet closer to the bar for an easier variation.

Benefits:

Works all muscles needed for the pull up.
Strengthen back muscles.

Counting & gamification:

Adjust the feet position to have 10 reps of maximum effort yet proper form.
Aim for 3 series x10 in a session.
Try an harder movement such as Supinated Grip Body Row when these are done easily and in good shape.

Muscles worked and body parts involved:

Primary muscles: Shoulder, Triceps, Upper Back

Secondary muscles: Forearms, Chest

Other names

The exercise can be found with other names. Examples are:

Bent Leg Supinated Grip Body Row
Bent Leg Supinated Grip Inverted Row
Bent Leg Supinated Grip Bodyweight Row
Bent Leg Supinated Grip Horizontal Pull Up
Bent Leg Supinated Grip Body Row Parallel Bar
Bent Leg Supinated Australian Pull Up
Bent Leg Underhand Australian Pull Up

Grip Variations for Bent Leg Body Row

Bent Leg Mixed Grip Body Row Bent Leg Neutral Grip Body Row bent-leg-wide-grip-body-row-6947298 Bent Leg Wide Grip Body Row Bent Leg Close Grip Body Row