Stick Bent Over Pronated Grip Row

Muscles worked

Setup

1. Stand with your feet shoulder-width apart, holding a stick with a pronated (overhand) grip slightly wider than shoulder-width.
2. Hinge at the hips by pushing your glutes back, keeping a slight bend in the knees and a flat back until your torso is at a 45-degree angle or nearly parallel to the floor.
3. Let the stick hang at arm's length directly below your shoulders, keeping your neck in a neutral position.

How to do it

1. Exhale as you pull the stick toward your upper abdomen by driving your elbows up and back toward the ceiling.
2. Squeeze your shoulder blades together at the top of the movement, holding the contraction for one second.
3. Inhale as you slowly lower the stick back to the starting position using a controlled 2-second tempo.
4. Maintain a rigid core and stable lower body throughout the entire range of motion.

Form checklist

• Keep your spine neutral from head to hips; do not round your lower back.
• Ensure your elbows drive back rather than just pulling with your hands.
• Keep your weight distributed through your mid-foot and heels to maintain balance.
• Avoid using momentum or 'swinging' the torso to lift the stick.

Pro tips

• Attempt to 'pull the stick apart' laterally as you row to increase activation in the posterior deltoids and rhomboids.
• Focus on the 'stretch' at the bottom of the movement by allowing your shoulder blades to protract slightly before starting the next rep.

Make it harder

• Perform the movement with a 3-5 second isometric hold at the peak of the contraction to increase time under tension.
• Slow the eccentric (lowering) phase to 4 seconds to challenge postural stability and muscle control.

Frequently asked

What muscles does the stick bent over pronated grip row work?

The stick bent over pronated grip row primarily targets the lats and trapezius, and also works the erector spinae and obliques as secondary muscles.

What equipment do you need for the stick bent over pronated grip row?

The stick bent over pronated grip row uses dumbbell.

Is the stick bent over pronated grip row good for beginners?

Yes. The stick bent over pronated grip row is a beginner-friendly movement and a strong foundation to build on.

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