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Barbell Seal Row Supinated Grip
- 1 - Set up a flat bench elevated on plates or blocks so that the barbell can hang freely beneath it when you lie face down.
- 2 - Lie face down on the bench with your chest at the edge, legs extended and feet resting on the bench or hanging off the sides for stability.
- 3 - Grip the barbell with a supinated (underhand) grip, hands slightly narrower than shoulder-width apart.
- 4 - Let the barbell hang at full arm extension to achieve a deep stretch in your lats and upper back.
- 5 - Retract your shoulder blades and pull the barbell up toward your lower chest, driving your elbows back and keeping them close to your sides.
- 6 - Squeeze your lats and biceps at the top of the movement, holding briefly for maximum muscle contraction.
- 7 - Slowly lower the barbell back to the starting position under full control and repeat for the desired number of repetitions.
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