Barbell pronated rowing
A compound upper-body pulling exercise performed with an overhand grip that primarily targets the upper back, lats, and rear deltoids to build thickness and improve posture.
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- Stand with your feet shoulder-width apart, holding a barbell with a pronated overhand grip slightly wider than shoulder-width.
- Hinge at your hips and bend your knees slightly, lowering your torso until it is almost parallel to the floor while keeping your back flat and core engaged.
- Let the barbell hang at arm's length directly below your shoulders.
- Pull the barbell toward your lower chest by driving your elbows up and squeezing your shoulder blades together.
- Pause briefly at the top of the movement, then slowly lower the barbell back to the starting position under control.
Muscles worked
Latissimus dorsiRhomboidsTrapeziusRear deltoidsErector spinae
Form tips
- Keep your elbows flared out at about a 45-degree angle to emphasize the upper back musculature.
- Maintain a neutral spine throughout the entire lift; do not look up or round your lower back.
- Initiate the pull by driving with your elbows rather than pulling with your biceps.
Common mistakes
- Using momentum or bouncing the torso up and down to help lift the weight.
- Rounding the lower back, which transfers stress from the target muscles to the lumbar spine.
- Pulling the bar too high toward the collarbone instead of the lower chest or upper abdomen.
FAQ
How many reps and sets should I do?
For hypertrophy and strength, perform 3 to 4 sets of 8 to 12 repetitions with a weight that challenges you while maintaining perfect form.
What is the difference between a pronated and supinated grip for rowing?
A pronated (overhand) grip targets the upper back, rhomboids, and rear deltoids more effectively, while a supinated (underhand) grip shifts more of the emphasis to the latissimus dorsi and biceps.
How do I prevent lower back pain during this exercise?
Ensure your core is braced, your hips are pushed back in a solid hinge position, and your spine remains completely neutral. If pain persists, reduce the weight or switch to a chest-supported row variation.
