Strength And Conditioning
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Supinated Grip Barbell Row & Dumbbell Rear Delt Raise
John Graham, Senior Network Administrator in Network Development at St Luke’s University Health Network demonstrates two excellent exercises utilizing a barbell and dumbbells. Utilizing Free Weight Exercises can increase strength, power and endurance in important movement patterns and muscle groups utilized by athletes in their respective sport.
Utilization of Exercise Combos can train multiple muscle groups of the body in combinations that provide for increased workout intensity and volume to increase muscle strength, power, hypertrophy, and endurance development for athletes.
The Supinated Grip Barbell Row develops the muscles of the upper back and increases trunk stability. The Dumbbell Rear Delt develops the muscles of the rear shoulder and upper back.
Supinated Grip Barbell Row – Stand in an Athletic Position (chest up, shoulders back, and a slight flex in the hips, knees and ankles). Keeping the trunk firm and knees flexed, push the hips back and hinge forward at the waist until the upper body is nearly parallel to the floor. Grab the barbell with a underhand (supinated), shoulder-width hand grip. Flex the elbows and pull the barbell upward until the barbell touches the mid-abdomen. Lower the barbell back to the starting position in a controlled movement pattern.
Dumbbell Rear Delt Raise – Stand in an Athletic Position (chest up, shoulders back, and a slight flex in the hips, knees and ankles). Keeping the trunk firm and knees flexed, push the hips back and hinge forward at the waist until the upper body is nearly parallel to the floor. Grab the dumbbells using a neutral grip (palms facing each other). Lift your arms to the side up to shoulder-height. Hold the finished position briefly before returning to the starting position.
Supinated Grip Barbell Row – Beginners (0 – 3 Months Exercise Experience) should perform 8 – 12 Reps for 1 – 2 Sets; Intermediate (3 – 6 Months Exercise Experience) 8 – 12 Reps for 2 Sets; and Advanced (6 Months or Longer Exercise Experience) should perform 8 – 20 Reps for 2 – 3 Sets. When performing multiple sets rest for a period 2 times greater than the exercise period.
Dumbbell Rear Delt Raise – Beginners (0 – 3 Months Exercise Experience) should perform 8 – 12 Reps for 1 – 2 Sets; Intermediate (3 – 6 Months Exercise Experience) 8 – 12 Reps for 2 Sets; and Advanced (6 Months or Longer Exercise Experience) should perform 8 – 20 Reps for 2 – 3 Sets. When performing multiple sets rest for a period 2 times greater than the exercise period.
