Videos
Instructions
- Anchor the elastic band under your feet and hold the dumbbells with a supinated grip (palms facing forward).
- Bend at the hips until your torso is roughly 45 degrees to the floor, maintaining a neutral spine.
- Keep your arms extended downward, elbows close to your body.
- Pull the dumbbells and bands toward your waist, squeezing your shoulder blades together at the top.
- Lower the weights in a controlled motion to the starting position.
- Repeat for the desired number of repetitions.
Technical Tips
- Keep your back flat and core engaged throughout the movement.
- Avoid using momentum; pull with your back muscles, not your arms.
- Maintain a controlled tempo both upward and downward.
- Keep the elbows close to your torso to maximize lat engagement.
Breathing Tips
- Inhale as you lower the dumbbells to the starting position.
- Exhale as you pull the weights toward your body.
Medical restrictions
- Lower back injuries
- Shoulder impingement
- Elbow tendinitis
Description
The Banded Supination Row is a powerful upper-body exercise that combines the resistance of an elastic band with the targeted activation of a supinated grip. This compound movement is highly effective for developing both back and arm strength, making it a smart addition to any strength training program. The supinated hand position engages the biceps more intensely than traditional rowing exercises, while the elastic band adds constant tension throughout the movement, enhancing muscular engagement and control. This variation is ideal for athletes looking to build muscular balance and improve posture, as it effectively targets the lats, rhomboids, and biceps in one fluid motion. The band not only increases resistance but also supports joint-friendly training by encouraging controlled, smooth movement patterns. It is particularly suitable for individuals training at home or seeking portable workout solutions without compromising intensity. Whether your goal is hypertrophy, endurance, or functional strength, the Banded Supination Row is a versatile and effective exercise that adapts to different training needs.
What muscles do banded supination rows target?
Banded supination rows primarily target the back and biceps, with secondary emphasis on the lats, rhomboids, and forearms due to the supinated grip and resistance band tension.
Can I do banded supination rows without dumbbells?
Yes, you can perform the exercise using only resistance bands, but adding dumbbells increases load and allows for more progressive strength development.
Is the banded supination row good for beginners?
While it’s an intermediate-level movement, beginners can perform a modified version with lighter resistance bands and proper supervision to learn correct form.
Why use a supinated grip for rows?
A supinated grip emphasizes biceps involvement and often improves shoulder positioning, reducing strain and enhancing muscle activation in the upper back.
How do I keep my back safe during banded supination rows?
Maintain a neutral spine, engage your core, and avoid rounding your shoulders. Use moderate resistance and controlled movements to protect the lower back.