Supine barbell rowing machine

Edited by Dr. Massimo Bonazzelli

Synonyms

The supine grip barbell rowing exercise is also known as Reverse grip rower with barbell, Barbell reverse grip rower, Yates "Rower, Yates rowing.

Type of Exercise

Supine barbell rowing is a multi-joint / accessory exercise

Variants

  • Horizontal pulley row with narrow grip handle
  • Oarsman at the dorsy bar
  • Rowing machine with handlebar
  • Rows with prone grip barbell

Supine barbell rowing: Execution

The starting position sees the athlete standing with his back in his position of strength, but with the shoulder blades abducted; the hips are flexed to form a variable angle depending on the area in which the effort is to be concentrated. The knees are semi-flexed. and the distance between the feet is equal to or slightly greater than that between the shoulders. The hands grip the barbell with a supine grip at a distance equal to that between the shoulders. Depending on the degree of flexion of the hips, the barbell can be found little below or slightly above the knees, but in any case in contact with the legs. The execution consists in first adding and elevating the shoulder blades, and in extending the shoulders and at the same time flexing the elbows, then. The execution ends when the bar comes in contact with the torso. The most efficient movement is the one that traces a segment of a straight line, so the bar is in contact with the body only at the beginning and at the end. The degrees of flexion of the hips and knees should remain the same for the duration of the exercise, however it is possible to partially extend the knees and / or hips during the concentric phase of the movement as a cheating technique. In any case, the back must always remain in its position of strength. The more the hips are flexed, the wider the range of motion of shoulder extension, elbow flexion and scapular adduction; vice versa with the hips slightly flexed and therefore an almost vertical bust, the main action becomes the scapular elevation.

Muscles involved in the supine barbell rowing exercise

Group 0

  • Great dorsal
  • Big round
  • Posterior deltoid
  • Inferior bundles of the pectoralis major
  • Long head of the brachial triceps
Action
Shoulder extension

Group 1

  • Brachial biceps
  • Brachialis
  • Brachioradialis
  • Superficial flexion of the fingers
  • Radial flexor of the carpus
  • Ulnar flexor of the carpus
  • Long handheld
Action
Elbow flexion

Group 2

  • Intermediate beams of the trapezius
  • Lower bundles of the trapezius
  • Rhomboid
Action
Scapular adduction

Group 3

  • Upper bundles of the trapezius
  • Scapula elevator
  • Superior bundles of the large thoracic dentate
Action
Scapular elevation

Function of the stabilizing muscles: Stability of the shoulder, shoulder blade, elbow, grip, torso, hip, knee, ankle and foot

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