Stick Pronated-Grip Bent-Over Row
Strengthen your back with the Stick Pronated-Grip Bent-Over Row. Mimic the motion to improve posture and build muscle.
The Stick Pronated-Grip Bent-Over Row is a compound exercise that mainly works the back, with help from the traps and shoulders. You'll need: stretching stick.
Required Equipment
Stick Pronated-Grip Bent-Over Row Muscles Worked
Primary
Lats (latissimus dorsi); Rhomboids (Shoulder Blade) (rhomboids, major & minor)
Secondary
Mid Traps (trapezius, middle fibers); Rear Shoulder (Delts) (posterior deltoid)
Stick Pronated-Grip Bent-Over Row Variations and Alternatives
How to do the Stick Pronated-Grip Bent-Over Row
Stick Bent Over Pronated Grip Row
Positioning:
Stand with your feet shoulder-width apart.
Hinge at your hips, pushing your hips back while keeping a slight bend in your knees.
Maintain a flat back and keep your torso bent at about a 45-degree angle.
Imagine holding a stick or barbell in your hands, with your palms facing down (pronated grip).
Movement:
Start with your arms fully extended towards the ground, keeping your elbows straight.
Engage your core and pull your elbows back, drawing them towards your torso as you lift the imaginary bar.
Squeeze your shoulder blades together at the top of the movement.
Slowly lower your arms back to the starting position, maintaining control.
Repeat the movement for the desired number of repetitions, focusing on form and muscle engagement throughout.
Stick Pronated-Grip Bent-Over Row FAQs
What muscles does the Stick Pronated-Grip Bent-Over Row work?
The Stick Pronated-Grip Bent-Over Row mainly works the back, with help from the traps and shoulders. The main muscles are the latissimus dorsi and rhomboids.
What equipment do you need for the Stick Pronated-Grip Bent-Over Row?
Stretching stick.
Is the Stick Pronated-Grip Bent-Over Row a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Stick Pronated-Grip Bent-Over Row go on?
It belongs on pull day in a push/pull/legs routine.
What are some Stick Pronated-Grip Bent-Over Row variations and alternatives?
Similar exercises include the Bodyweight Bent-Over Row, Bodyweight Door Handle Row, Bodyweight Row Good-Morning and Alternating Standing Arm 45-Degree Archer Row.
Training calculators
Work out the numbers behind your training before your next session.