Stick Pronated-Grip Bent-Over Row

Stick Bent Over Pronated Grip Row

Positioning:
1. Stand with your feet shoulder-width apart.
2. Hinge at your hips, pushing your hips back while keeping a slight bend in your knees.
3. Maintain a flat back and keep your torso bent at about a 45-degree angle.
4. Imagine holding a stick or barbell in your hands, with your palms facing down (pronated grip).

Movement:
1. Start with your arms fully extended towards the ground, keeping your elbows straight.
2. Engage your core and pull your elbows back, drawing them towards your torso as you lift the imaginary bar.
3. Squeeze your shoulder blades together at the top of the movement.
4. Slowly lower your arms back to the starting position, maintaining control.
5. Repeat the movement for the desired number of repetitions, focusing on form and muscle engagement throughout.