Rows are definitely one of the most important exercises anyone can do. There
are many versions of the row, but supine rows on either the rings, TRX
or a bar are the only body weight rows you can do. The reason why rows are so
important is because they help strengthen the upper middle back muscles which
help your posture. Posture problems
due to muscles imbalances are very common due the the sedentary
lifestyle of the 21st century and rows help combat it.
The difficulty of supine rows can be modified by either adding weight via a
weighted vest or belt, or by foot positioning. If the legs are fully extended
you must lift more of your body weight for each rep than if you had your legs
bent. Because supine ring rows are very dependent on your grip, you should
perform them as one of the first pulling exercises you do in any workout.