At a glance
| Equipment | Barbell |
|---|---|
| Experience level | Intermediate |
| Movement pattern | Horizontal pull |
| Primary muscle | Lats |
| Also works | Biceps, Lower Back, Rear Deltoids |
The movement, step by step.
- Set the bar on the floor over the midfoot and hinge until the back is nearly horizontal; elevate the bar if needed to keep a controlled spine.
- Pull the bar toward the lower chest without raising the torso, then return it to a dead stop on the floor.
- Return slowly to the starting position and reset before the next repetition.
Technique cues
- Keep the torso steady as the elbows travel behind you.
- Let the shoulder blades move without rounding the lower back.
Common mistakes
- Jerking the weight with the hips instead of rowing.
- Pulling beyond the range the shoulders can control.
Watch & learn
Professional demonstrations, opened on YouTube.
- How to do a Barbell Bent-Over Row with Pronated Grip — National Academy of Sports Medicine (NASM).
Alternatives
Log it in One Fitness Hub
In the app, Learn on a workout opens this same guide for Barbell - Pendlay 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.