Barbell Reverse Grip Incline Bench Row
Barbell Reverse Grip Incline Bench Row Exercise Description
The Barbell Reverse Grip Incline Bench Row is a chest-supported row that targets the latissimus dorsi, middle and lower trapezius, rhomboids, and posterior deltoids, with assistance from the biceps and forearm flexors. Lying prone on an incline bench stabilizes the torso, encouraging a neutral spine and minimizing momentum so the upper back and lats do the work. The underhand (supinated) grip positions the elbows close to the torso and aligns the forearms for a strong pull through shoulder extension. The movement pattern is a horizontal row emphasizing controlled scapular retraction and depression, followed by a smooth return to the start. This variation is useful for practicing consistent pulling mechanics and precise shoulder-blade control while keeping the lower back supported.
- Muscle Groups: Back, Lats, Traps
- Target Muscles: Latissimus Dorsi, Trapezius - Middle Fibers
- Assisting Muscles: Biceps Brachii - Short Head, Brachialis, Deltoid - Posterior, Rhomboid Major, Rhomboid Minor, Teres Major, Trapezius - Lower Fibers
- Stabilizing Muscles: Flexor Digitorum Superficialis, Infraspinatus, Subscapularis, Supraspinatus, Teres Minor
- Body Area: Upper Body
- Body Parts: Back, Mid Back
- Body Surface: Back
- Body Symmetry: Bilateral
- Equipment: Barbell, Bench
- Exercise Patterns: Pull
- Exercise Type: Strength
- Functional Grouping: Scapular Retractors, Shoulder Extensors
- Joint Involvement: Multi-joint
- Muscle Location: Lats, Mid Traps
- Movement Direction: Horizontal
- Muscle Position: Posterior
- Gender: Male
How To Do The Barbell Reverse Grip Incline Bench Row Exercise
‘- Set an incline bench to about 30–45°. Place the barbell where it can hang freely beneath your shoulders when you lie prone.
– Lie chest-down on the bench with feet planted and pelvis/ribcage supported; maintain a neutral neck with eyes toward the floor.
– Grasp the bar with a shoulder-width underhand grip (palms facing you), wrists straight, thumbs wrapped.
– Before pulling, lightly draw the shoulder blades down and back to “pack” the shoulders; avoid shrugging.
– Initiate the row by driving the elbows toward your hips, keeping them close to your sides and forearms near vertical.
– Guide the bar toward the lower chest/upper abdomen; briefly hold with the scapulae retracted without arching off the bench.
– Lower the bar under control until the elbows are straight and the shoulder blades return to a neutral position.
– Keep your torso in contact with the bench, ribs down, and head in line; do not bounce, swing, or lift the chest to finish the rep.
– Maintain even pressure through the feet and a light brace so the movement stays smooth and controlled.
Barbell Reverse Grip Incline Bench Row Tips
‘- Set the bench to about 30–45° and position the bar so it hangs freely beneath your shoulders when you lie prone.
– Lie chest-down with your pelvis and ribcage supported, feet planted, and neck neutral with eyes toward the floor.
– Use a shoulder-width underhand grip with palms facing you, wrists straight, and thumbs wrapped around the bar.
– Before pulling, lightly draw your shoulder blades down and back to “pack” the shoulders, avoiding any shrugging.
– Start the row by driving your elbows toward your hips, keeping them close to your sides with forearms near vertical.
– Guide the bar toward your lower chest/upper abdomen and briefly hold with the shoulder blades retracted without arching off the bench.
– Lower the bar under control until your elbows are straight and the shoulder blades return to a neutral position.
– Keep your torso in contact with the bench, ribs down, and head in line; do not bounce, swing, or lift your chest to finish the rep.
– Maintain even pressure through your feet and a light brace so each rep stays smooth and controlled.
Barbell Reverse Grip Incline Bench Row Beginner Introduction
The Barbell Reverse Grip Incline Bench Row is a chest-supported barbell row performed on an angled bench, designed to emphasize the muscles of the upper and mid-back. With the lifter lying face down on the bench, the torso rests against the pad so the lower back stays relaxed while the lats, traps, upper back, and rear shoulders handle most of the effort. The bent arms and underhand grip bring the elbows close to the sides, involving the biceps and forearms for a strong pulling action.
Because the body is supported, this variation highlights smooth, deliberate movement rather than swinging the weight. The path of the bar travels in a horizontal rowing pattern toward the lower chest region, then returns under control to the start. Throughout the motion, the shoulder blades glide back and slightly downward, then settle again between repetitions, which reinforces steady shoulder and upper-back coordination. Lifters often use this row to practice consistent pulling mechanics, refine shoulder-blade awareness, and build strength through the back while the spine rests comfortably against the bench.