Watermarked 360p preview. Through the API this animation plays without the watermark at 600 × 720, 30 fps. See plans
Back · Barbell
Barbell Bent Over Row Pronate Grip
Barbell Bent Over Row Pronate Grip is an intermediate compound strength exercise that works the lats (back), with the biceps and forearms assisting. It needs a barbell. A typical prescription is 3-4 sets of 6-10 reps, and it burns about 6.1 calories per minute.
- Target
- Lats
- Body part
- Back
- Equipment
- Barbell
- Category
- Strength
- Mechanic
- Compound
- Force
- Pull
- Sets × reps
- 3-4 × 6-10
- Calories / min
- ≈ 6.1 kcal
Primary muscles
- Middle Back · Latissimus Dorsi, Teres Major
- Upper Back · Trapezius, Rhomboids
Secondary muscles
- Biceps · Biceps Brachii
- Forearms · Brachioradialis
How to do Barbell Bent Over Row Pronate Grip
- 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.
Form tips
- Avoid rounding your back by keeping your chest up and your spine neutral.
- Move the barbell slowly and with control to maximize muscle engagement and prevent injury.
- Breathe steadily, exhaling as you pull the barbell up and inhaling as you lower it back down.
Barbell Bent Over Row Pronate Grip alternatives
More lats exercises
Barbell Bent Over Row Pronate Grip FAQ
What muscles does Barbell Bent Over Row Pronate Grip work?
Barbell Bent Over Row Pronate Grip mainly works the lats in the back (Latissimus Dorsi, Teres Major, Trapezius and Rhomboids). The biceps and forearms work as secondary muscles.
What equipment do you need for Barbell Bent Over Row Pronate Grip?
You need a barbell.
How many sets and reps of Barbell Bent Over Row Pronate Grip should I do?
Start with 3-4 sets of 6-10 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Barbell Bent Over Row Pronate Grip good for beginners?
It's rated intermediate. Beginners can work up to it once they control simpler back exercises.
How many calories does Barbell Bent Over Row Pronate Grip burn?
About 6.1 calories per minute for a person of around 70 kg, based on a MET value of 5. Ten minutes of work is roughly 61 calories; heavier people burn more.
What is a good alternative to Barbell Bent Over Row Pronate Grip?
Other exercises for the lats include Dumbbells Bent Over Row Pronated Grip, Cable Bent Over Reverse Grip Row, Dumbbells Bent Over Row and Bent-Over Row With Bar.
For developers
Use Barbell Bent Over Row Pronate Grip in your app
Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
# One request returns the exercise and its 720p media links curl "https://api.workoutxapp.com/v2/exercises/ex_BSX3LE" \ -H "X-WorkoutX-Key: YOUR_API_KEY" { "id": "ex_BSX3LE", "name": "Barbell Bent Over Row Pronate Grip", "model": "male", "counterpartId": "ex_VNV3BW", "target": "Lats", "equipment": "Barbell", "media": { "mp4": "https://…/ex_BSX3LE/mp4-720.mp4?…", "poster": "https://…/ex_BSX3LE/poster.jpg?…" } }