Supinated Row (Band)

A resistance band rowing exercise performed with an underhand grip that emphasizes back and bicep development. Excellent for building back strength and muscle with joint-friendly resistance.

Instructions

1. Anchor a resistance band at chest height or secure it around a sturdy object.
2. Grab the band with both hands using an underhand (supinated) grip, with palms facing up.
3. Step back until there is tension in the band with arms extended in front of you.
4. Pull the band towards your chest, bending your elbows and retracting your shoulder blades.
5. Squeeze your back muscles at the peak contraction.
6. Slowly extend your arms back to the starting position with control.
7. Repeat for the desired number of repetitions.

Tips

• Keep your torso upright and engage your core throughout the movement.
• Pull your elbows back rather than just moving your hands to maximize back activation.
• Maintain a slight bend in your knees for stability.
• The underhand grip naturally increases bicep involvement compared to overhand rows.
• Breathe in as you extend, breathe out as you pull towards your chest.