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Building Blocks: The Body Weight Pullup Progression Day 3

Posted by Nick Folker on Aug 19, 2015 10:00:00 AM

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Day 3: The Supine Row 

It's day 3 of the Building Blocks progression created by Nick Folker and powered by BridgeAthletic. Today we will highlight the Supine Row.


The Supine Row, or Inverted Row as it is often referred to, adds a body weight pulling movement to the progression. 
The athlete should have greater mastery of the Supine Row after performing the isometric version of this. Progressing to repetitions is a combination of the scapula mobility and stability “learnt” from the Band Bent-Over Neck Pull and strength gained from the Supine Row Hold. 


Exercise 3: Supine Row  



The start position and hand positions on the bar are the same as for the Supine Row Hold. From the start position, pull your body toward the bar, trying to get your chest as close to the bar as possible. Keep a straight line from your heels through the back of your neck throughout the movement. Pause at the top of the movement without arching your back, squeezing your elbows in to your side. Return slowly to the start position. Pause. Repeat for the prescribed number of reps.

Remember, stretch your lats and shoulders in-between sets for best performance. 

More Building Blocks:

Miss any of the progression or want to review? Check out the other building blocks below.

Day 1: Band Bent-Over Neck Pull
Day 2: Supine Row Hold
Day 4: Assisted Chinup
Day 5: Pullup

Or download our e-book to receive an in-depth look at our full August Building Blocks!

Now it's your turn:

Thanks for joining us on the second stage of the pushup progression. Follow us on Facebook at, Twitter at or on Instagram using the handle BridgeAthletic in order to see the rest of the progression.
Want Feedback? We're here to help. We highly encourage you and your athletes to share videos and pictures performing the exercises. Use #BuildBetterAtheltes in order to receive feedback and guidance from one of our elite coaches on the BridgeAthletic Performance Team. 
Be sure to check back tomorrow for more Building Blocks!
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Topics: Performance Trends