Building Blocks: The Body Weight Pullup Progression Day 3
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
Tips:
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
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Now it's your turn:
About the Author
Nick Folker is the Co-Founder and Director of Elite Performance at BridgeAthletic. Nick’s roster of athletes includes 35 Olympians winning 22 Olympic Medals, 7 team NCAA Championships and over 170 individual and relay NCAA championships.
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