Step by step instructions, muscle activation and variants for the Stick Bent Over Pronated Grip Row.
A rowing drill performed with a lightweight stick using an overhand (pronated) grip in a bent-over position, training proper scapular retraction, upper-back mechanics, and row technique without heavy load. It is useful for learning the correct rowing pattern before progressing to weighted variations.
Common mistakes content is coming soon.
The Stick Bent Over Pronated Grip Row is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.