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Barbell Bent Over Rows Supinated Grip

A bent-over barbell row with your palms facing forward, which keeps the elbows tucked and brings in more biceps and lower back muscle.

intermediatebarbellplates

Barbell Bent Over Rows Supinated Grip, start position
START
Barbell Bent Over Rows Supinated Grip, end position
END
BEFORE YOU START2
  1. Load the bar on the floor with the same weight on each side.
  2. Start light; this lift is about keeping your back flat under load.
HOW TO DO IT

Get into position

  1. Stand with your feet under the bar, about hip-width apart.
  2. Push your hips back and bend your knees slightly to reach the bar.
  3. Grab the bar shoulder-width apart with your palms facing forward.
  4. Lift the bar off the floor and stand with your back flat, leaning forward about 45 degrees.
  5. Let your arms hang straight down with the bar below your chest.

Check: Your back is flat and leaning forward, knees slightly bent, and the bar hangs straight below your chest.

Row the bar

  1. Pull the bar up to your lower chest or upper stomach. Lead with your elbows and keep them close to your body.
  2. Squeeze your shoulder blades together for a second at the top.

Check: The bar touches your body, your elbows are behind you, and your back angle has not changed.

Lower slowly

  1. Lower the bar slowly until your arms are straight again.

Check: Your arms are straight and your back is still flat at the same angle.

That is one rep. Repeat for your set, then bend your knees and set the bar on the floor with a flat back.

Breathe out as you pull in about 1 second; breathe in as you return over 2 to 3 seconds.

MUSCLES WORKED
Barbell Bent Over Rows Supinated Grip: muscles worked, front view
Barbell Bent Over Rows Supinated Grip: muscles worked, back view

latsupper backrear delts

Red marks the muscles doing the work; amber the assisting ones. Same body for every exercise, so guides compare at a glance.

COMMON MISTAKES3
  • Standing up as you pull so the body jerks the weight. The lower back and momentum take over. Fix: Keep the same forward lean for every rep; lower the weight if you cannot.
  • Rounding the lower back. Loads the spine. Fix: Push your hips back and lift your chest until your back is flat.
  • Pulling to the neck with flared elbows. Fix: Pull to the lower chest or stomach with the elbows close to the body.
SAFETY3
  • Keep your back flat for every rep; if it rounds, the weight is too heavy.
  • Tighten your stomach before each pull.
  • Set the bar down between sets rather than holding the bent-over position.
EQUIPMENT SETTINGS
  • plates Same weight on both sides, clipped on.
RELATED EXERCISES

easier: seated cable row, dumbbell bent over row single arm

variants: barbell row, dumbbell bent over rows

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