Bent-Over Rows (Supinated Grip)
The Bent-Over Rows (Supinated Grip) is a barbell exercise that primarily targets the upper back, with assistance from the lats. It is a staple in well-designed hypertrophy and strength programs when programmed with proper volume and progressive overload.
How to perform the Bent-Over Rows (Supinated Grip)
- 1Stand with your feet about hip-width apart, grab the bar with your palms facing up a little wider than shoulder-width, then hinge your hips back, bend your knees slightly, and lean your chest toward the floor while keeping your back flat and the bar hanging near your shins. Brace your core like you’re about to be lightly poked in the stomach and keep your neck in line with your spine, looking a bit ahead of you on the floor.
- 2Pull the bar up toward your lower ribs, keeping your elbows close to your sides and squeezing your shoulder blades together at the top as you breathe out over about 1–2 seconds. Lower the bar back down with control in about 2–3 seconds as you breathe in, stopping just before your arms lock out, then repeat for your set reps without bouncing or jerking your body.
Coach tips
- Keep the bar close to your body the whole time to protect your lower back and keep the work on your back muscles.
- If your lower back starts to round, reset your stance, push your hips back, and tighten your core before doing more reps.
- Use a weight you can control smoothly; if you have to jerk your body or swing the bar, it’s too heavy.
Train upper back smarter
One rep, one set. Hypro turns the Bent-Over Rows (Supinated Grip) into measurable progress, week after week.
The right weight, every set
Hypro suggests your next Bent-Over Rows (Supinated Grip) weight and reps based on what you actually lifted, your rest, and your fatigue. Choose weight-first or reps-first. The more you log, the sharper it gets.
See exactly how much upper back you train each week
Every set you log counts toward weekly volume per muscle group. Spot imbalances, avoid junk volume, and program the same way IFBB Pros do.
Use this exercise inside an IFBB Pro plan
Pick a coach-made program, get a plan matched to your goals, and message your coach for form checks. The Bent-Over Rows (Supinated Grip) fits right into proven hypertrophy and strength templates.
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