Also, the supinated grip recruits the most biceps muscle, ... Seated Row “My number one choice for this would be a chest-supported row, ...

The seated row is normally done with a narrow grip. But if you’d like to focus on the smaller back and arm muscles instead of the lats, you can use a wide grip. These muscles include the: ...

The seated weighted ... is to the hand positioning—switching to a wider or narrower grip—or flipping the orientation for inverted rows. ... Reach up and grab the bar with a supinated grip.

Use a supinated (or underhand) grip to grab your dumbbells. ... Seated Cable Row. Why: The seated cable row "is one of the best ways to learn and build all around back muscle," says Samuel.

The neutral grip (palms facing in), pronated grip (overhand) and supinated grip (underhand). Likewise, the width of the grip will make an impact on which muscles are tackled more.

In addition, you can vary your grip during the movement and go from pronated at the beginning to supinated at the end. The dumbbell row can also be performed with a resistance band anchored under ...

Your hand position when doing a seated row can make it more--or less--effective. In a study, researchers found that the trapezius muscle in the back is activated more when you use a horizontal ...

Exercise 6: Supinated Band Pull Aparts "This movement can be done with hands in the supinated or pronated position, but in my experience the supinated grip is ideal for upper back and rotator cuff ...

The seated cable row already handles a good portion of the middle and lower traps, and the shrug is one of the best ways out there to target the top, says Carlson. And with a small form tweak, you ...