The Supine row is also known as the Australian Pull Up, reverse push up, and inclined pull up and is a wonderful back exercise that works the back, biceps, and posterior deltoids muscles.
Although all these names are synonymous, there are a few variations of this exercise can take and I’ll go over them in this exercise. This exercise should not be confused with the traditional pull up as it actually bears a greater resemblance to rowing exercise.
I happen to love this exercise since it’s highly intensive. You use your body’s weight as resistance which I often found to produce excellent results. I is similar to the incline row but I often find that I feel a much harder effect from it.
All you need to do the Australian Pull Up is a bar. I also recommend wearing workout gloves as this exercise can really abrade the palms.
How to do the Australian Pull Up
Starting position:
- You place the bar at a height of 2-3 feet above the ground.
- Lower yourself to the ground below it so that the bar is hanging above your chest.
- Grab the bar in an overhand grip with your hands slightly more than shoulder width apart.
- Hang down from the bar with outstretched arms.
- Keep both legs stretched out with your heels on the ground.
Movement:
- Pull yourself to the bar until your chest touches it.
- Push your elbows back as you raise your body.
- Make sure your movement is symmetrical to achieve a more balanced muscle growth.
- Exhale on the way up.
- Hold the top position for a second.
- Lower yourself slowly down to the starting position.
Tips:
- Make sure to keep your body at a straight line.
- Don’t let your hips sag and don’t push them up when the exercise gets harder.
- Keep your eyes pointing upward and your neck straight.
- Make sure your movement is fluid but controlled. Don’t rush the exercise.
Other variations:
- Often, the supine row is refers to a variation of this exercise where you place your feet on a workout bench at the height of the bar, making your body parallel to the floor.
- You can use an underhand grip to target the biceps more similarly to the way a chin up does but this is a lesser variation.
- To make the exercise easier, you can change the position of your feet: instead of resting on your heels, bend the knees and rest the soles of your feet fully on the floor.
In conclusion
The Australian Pull Up or supine row, however you prefer to call it, is an excellent exercise to help you strengthen your back and build bigger biceps. I love this exercise and I do it often. Make sure to include it in your regular back workout routine.
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