At a glance
| Equipment | Barbell |
|---|---|
| Experience level | Intermediate |
| Movement pattern | Horizontal pull |
| Primary muscle | Lats |
| Also works | Rhomboids, Traps, Rear Deltoids, Biceps, Lower Back |
The movement, step by step.
- Grip the bar just outside your legs, stand tall, then push your hips back with soft knees until your torso leans forward.
- Brace the trunk with the bar hanging below your shoulders and your neck following the line of your back.
- Pull the bar toward your lower ribs by driving elbows behind you; keep the bar close to your legs.
- Lower until the arms straighten and shoulder blades can move forward slightly, without changing your back position.
Technique cues
- Hold the hinge; move through the shoulders and elbows.
- Keep pressure across the whole foot.
- Choose a load that allows a brief pause at the ribs.
Common mistakes
- Heaving the chest upward to launch each rep.
- Rounding the lower back as the bar lowers.
Watch & learn
Professional demonstrations, opened on YouTube.
- How to do a Barbell Bent-Over Row with Pronated Grip — National Academy of Sports Medicine (NASM).
- How to do a Barbell Bent-Over Row with Supinated Grip — National Academy of Sports Medicine (NASM).
Alternatives
Log it in Club 1000 Plus
In the app, Learn on a workout opens this same guide for Barbell - Row, without losing your selected exercise or unsaved sets.
Open in Workout Explorer. Watch the demonstrations in place, compare it with another exercise and browse the whole library.
Educational guidance, not an individual training prescription. Start with a manageable load, work within a comfortable range, and stop if a movement causes pain. Ask a qualified coach for help with an unfamiliar setup. Practice the technique before increasing load. Repetitions and working weight depend on your goals, experience, and individual needs.