Monkey Row
BarbellStrength
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The Monkey Row is a bent-over barbell row variation performed with a close, underhand "monkey" grip, targeting the back for horizontal pulling strength and thickness. It also engages the shoulders and biceps as secondary movers, with the core working isometrically to stabilize the hinged torso. Ideal for lifters building upper-back strength and pulling power, it requires a barbell and suits beginner to intermediate trainees.
How to Perform Monkey Row
- 1Load a barbell on the floor with an appropriate weight. Stand over the bar with feet hip-width apart, and grip it with both hands close together, palms facing up (underhand/monkey grip).
- 2Hinge at the hips and bend your knees slightly to lift the bar off the floor, coming to a standing hinge position with your torso at roughly 45 degrees, back flat, chest up, and the bar hanging at arm's length below your shoulders.
- 3Brace your core and let your shoulder blades protract slightly, arms fully extended, holding the bar steady.
- 4Inhale, then exhale as you row the bar upward toward your lower ribs by driving your elbows back and squeezing your shoulder blades together.
- 5Pause briefly at the top with the bar close to your torso and elbows pointing behind you.
- 6Inhale as you lower the bar back down under control to full arm extension without letting your back round.
- 7Repeat for 8-12 reps, keeping your hips and knees still throughout the set.
- 8Key form tips: Keep your spine neutral and torso angle fixed throughout the row—drive the motion from your elbows and back, not your arms. Common mistakes: Standing up out of the hinge to cheat the weight up, rounding the lower back, or letting the bar drift away from the body.
