Protected preview
Intermediate
- Difficulty
- Intermediate
- Movement type
- Strength
- Primary muscles
- Upper back Trapezius
- Equipment
- Barbell
Barbell Bent Over Row Pronated Grip
4 steps Updated 29/08/2026
Barbell Bent Over Row Pronated Grip is a free weights exercise targeting Middle Back (Latissimus Dorsi, Teres Major), Upper Back (Trapezius using Barbell.
Step by step
How to perform it
- Stand with your feet shoulder-width apart, holding a barbell with both hands in a pronated grip (palms facing backward), and your hands slightly wider than shoulder-width apart.
- Slightly bend your knees, and hinge at your hips to lower your torso until it is almost parallel to the floor. Keep your back straight and your gaze forward.
- Pull the barbell towards your abdomen, squeezing your shoulder blades together at the top of the movement. Keeping your elbows close to your body.
- Slowly lower the barbell back to the starting position with control, extending your arms fully. Repeat for the desired number of repetitions.
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Variations and related exercises
Band Bent-Over Row
Barbell Bent Over Row
Barbell Bent Over Row Supinated Grip
Barbell Pendlay Row
Last updated: 29/08/2026
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Barbell Bent Over Row Pronated Grip
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