Why should I use a supinated grip for rows?

A supinated or palms-up grip increases the involvement of the biceps and allows for a deeper elbow pull, targeting the lower lats more effectively.

Is this better than a neutral grip?

It is not necessarily better, but it offers a different stimulus by shifting more load to the arm flexors and the lower portion of the back muscles.

Adjust the seat so that the handles are aligned with your mid-to-lower chest when your arms are fully extended.

Strength

A controlled back movement focused on depth and bicep engagement using a close, supinated grip.

Follow the sequence — setup is half the lift.

Sit on the machine with your chest firmly against the support pad and feet flat on the floor or footrests.

Grip the handles with your palms facing upward in a narrow, supinated position.

Pull the handles toward your lower ribcage while keeping your elbows tucked close to your sides.

Retract your shoulder blades at the peak of the movement to maximize muscle contraction.

Slowly extend your arms back to the starting position without letting the weight stack touch.

Fix these first — they cost reps, kilos, and joints.

The primary movers do the work; the stabilizers keep the path honest.

BackPrimary

BicepsSupport

Rear DeltoidsSupport

TrapeziusSupport

RhomboidsSupport