Banded supine rows are an easy-to-master exercise that will help enhance the proper movement mechanics for all other row variations.

With the floor setting the base, it allows you to take away any thought process of keeping a neutral spine, allowing you to focus on the recruitment of the rear delts, lats, and scapula movement.

Performing these can also increase your bench press as it allows you to better understand how to engage your lats and pull the bar down to your chest as opposed to just letting it drop down.