Learn the Inverted Row for Your Swim Strength Program

It’s day 3 of the Building Blocks progression created by Nick Folker and powered by BridgeAthletic.

Today we will highlight the Supine Row.

bridge athletic, building blocks progression, 2015 advertorial banner (courtesy of BA)

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

Want more Building Blocks?

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

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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About BridgeAthletic

BridgeAthletic Logo 3BridgeAthletic works with elite professional, collegiate, and club swimming programs to provide a turnkey solution for dryland training.  Led by Nick Folker, the top swimming strength and conditioning coach in the world, our team builds stroke-specific, custom-optimized dryland programs for each of our clients. The individualized workouts are delivered directly to athletes via our state of the art technology platform and mobile applications. Check Nick and BridgeAthletic out as recently featured in SwimSwam.

About Nick Folker 

Nick Folker, BridgeAthleticNick Folker is the Co-Founder and Director of Elite Performance at BridgeAthletic. Nick’s athletes have won 22 Olympic Medals, 7 team NCAA Championships and over 170 individual and relay NCAA championships. Megan Fischer-Colbrie works as the Sports Science Editor at BridgeAthletic.  Megan was a four-year varsity swimmer at Stanford, where she recently graduated with a degree in Human Biology.

The Championship Series by BridgeAthletic is designed to empower athletes with tips from the pros that will help them reach peak performance come race day.  We will be covering competition-focused topics such as nutrition, recovery, stretching, and mental preparation.

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