Strength · Recomp guide

Reverse Grip Bent-Over Rows

The reverse grip bent-over rows is an intermediate strength exercise for your middle back, using barbell.

Main muscles
Middle back
Also works
Biceps, Lats, Shoulders
Equipment
Barbell
Level
Intermediate
Reverse Grip Bent-Over Rows, starting position
Start
Reverse Grip Bent-Over Rows, end position
Finish

Setup

Hold a barbell with an underhand grip about shoulder-width. Hinge forward until your torso is around 45 degrees, knees slightly bent.

How to do it

  1. Brace with a flat back.
  2. Pull the bar to your lower stomach.
  3. Squeeze your shoulder blades together.
  4. Lower until your arms are straight.

Coaching cues

  • Elbows drive back past your body.
  • Torso stays still.

Common mistakes

  • Jerking the weight with your hips.
  • Curling the bar with your arms.

Alternatives to the reverse grip bent-over rows

T-Bar Row with Handle Barbell Bent Over Two-Arm Long Bar Row Barbell Bent Over Two-Dumbbell Row Dumbbell Bent Over One-Arm Long Bar Row Barbell Incline Bench Pull Barbell Lying Cambered Barbell Row Barbell