Barbell Bent Over Row

  1. Grab a barbell with a shoulder width pronated or supinated grip.
  2. Bend forward at your hips while maintaining a flat back.
  3. Pull the weight toward your upper abdomen.
  4. Lower the weight in a controlled manner and repeat.
Grips Underhand
Mechanic Compound
Force Pull
Difficulty Intermediate

How To Perform The Barbell Row (Supinated) 

Setting Up

Grab your barbell with an underhand/supinated grip. Stay with feet about shoulder width apart or a little more narrow. Push your butt back and hinge at the hips. Make sure you keep your back flat throughout the entirety of this exercise. Before beginning your set, let your elbows fully extend.

The closer your torso is to parallel with the ground. The longer the range of motion will be during your row. The more vertical your torso is, the shorter the range of motion. It's extremely important to hinge as far forward as you can without rounding your back and maintaining that torso position for the entire set.


Pull your elbows straight back toward the ceiling until the bar touches your torso. The bar should land somewhere between your belly button and your rib cage. Use the cue, "squeeze the tennis ball." Imagine you have a tennis ball in your armpits and when you perform each rep try to squeeze that tennis ball.

On the eccentric, let your elbows fully extend before initiating the next rep. Ego lifting is very easy to do with the barbell row. If you find yourself having to bounce or use momentum to get the weight from point A to point B, the weight is too heavy. Your torso should maintain its horizontal position for the entire set.