Barbell Reverse Grip Incline Row
Barbell Reverse Grip Incline Row Exercise Description
The Barbell Reverse Grip Incline Row is a chest-supported horizontal pulling exercise performed prone on an incline bench with a supinated (palms-up) grip. It primarily targets the latissimus dorsi, middle and lower trapezius, and rhomboids, with assistance from the posterior deltoids and elbow flexors (biceps brachii, brachialis, brachioradialis). The bench support reduces demand on the lumbar extensors compared with unsupported bent‑over rows, helping you focus on scapulothoracic mechanics. The reverse grip tends to keep the elbows closer to the torso and increases elbow‑flexor involvement relative to a pronated grip. Emphasize controlled scapular retraction and depression as you pull, and controlled protraction as you lower, while maintaining a neutral spine and steady head position.
- Muscle Groups: Back, Lats, Traps
- Target Muscles: Latissimus Dorsi, Rhomboid Major, Rhomboid Minor, Trapezius - Lower Fibers, Trapezius - Middle Fibers
- Assisting Muscles: Biceps Brachii - Long Head, Brachialis, Brachioradialis, Deltoid - Posterior, Teres Major
- Stabilizing Muscles: Infraspinatus, Serratus Anterior, Subscapularis, Supraspinatus, Teres Minor
- Body Area: Upper Body
- Body Parts: Back, Mid Back, Upper Back
- Body Surface: Back
- Body Symmetry: Bilateral
- Equipment: Barbell
- Exercise Patterns: Pull
- Exercise Type: Strength
- Functional Grouping: Scapular Depressors, Scapular Retractors, Shoulder Extensors
- Joint Involvement: Multi-joint
- Muscle Location: Lats, Lower Traps, Mid Traps, Upper Back
- Movement Direction: Horizontal
- Muscle Position: Posterior
- Gender: Female
How To Do The Barbell Reverse Grip Incline Row Exercise
‘- Set an incline bench and place a barbell below the front edge on low pins/blocks so the plates clear the bench during the lift.
– Lie prone with your chest centered on the pad and feet planted; keep your spine and neck neutral.
– Grasp the bar with a supinated grip just outside shoulder width; keep wrists straight and forearms in line with the bar.
– Set your shoulders gently “down and back” (scapular depression and slight retraction) without arching your lower back.
– Start with arms extended and the bar hanging beneath your shoulders without resting on the bench.
– Row by driving your elbows toward your hips, keeping them close to your sides; pull the bar toward the lower chest/upper abdomen.
– At the top, achieve scapular retraction and depression; stop when upper arms align with your torso—avoid shrugging or overextending.
– Lower the bar under control until elbows are straight and shoulder blades wrap forward slightly; do not bounce the plates.
– Keep your chest in contact with the pad, head in line with your spine, and movement smooth throughout.
– Common faults to avoid: flaring elbows, bending wrists, lifting the chest off the pad, or using momentum.
Barbell Reverse Grip Incline Row Tips
‘- Center your chest on the pad, plant your feet, and keep your spine and neck neutral.
– Use a supinated grip just outside shoulder width, keeping wrists straight and forearms aligned with the bar.
– Gently set your shoulders “down and back” without arching your lower back.
– Begin with arms extended and the bar hanging beneath your shoulders without letting it rest on the bench.
– Drive your elbows toward your hips, keeping them close to your sides as you row.
– Aim to pull the bar toward your lower chest/upper abdomen.
– At the top, achieve scapular retraction and depression and stop when your upper arms align with your torso; avoid shrugging or overextending.
– Lower the bar under control until your elbows are straight and your shoulder blades wrap forward slightly; do not bounce the plates.
– Keep your chest in contact with the pad and your head in line with your spine throughout.
– Emphasize smooth movement, controlled scapular retraction/depression on the way up, and controlled protraction on the way down while avoiding flaring elbows, bending wrists, lifting the chest, or using momentum.
Barbell Reverse Grip Incline Row Beginner Introduction
The Barbell Reverse Grip Incline Row is a chest-supported row variation performed lying face-down on an angled bench while pulling a barbell toward the body with an underhand grip. Because the torso rests on the bench, the movement emphasizes a horizontal pulling pattern without placing as much demand on the lower back as a traditional bent‑over row. This setup encourages attention to how the shoulder blades glide and settle during each repetition, rather than relying on momentum or excessive arching through the spine.
This exercise mainly works the lats, mid and lower portions of the upper back, and the muscles between the shoulder blades, with help from the rear shoulders and the front of the arms, including the biceps and forearms. The palms-up grip naturally brings the elbows closer to the sides and increases arm involvement compared with an overhand row. Throughout the lift, the bar travels from a hanging position under the shoulders toward the lower chest or upper stomach region, while the head and spine remain steady against the bench for a controlled, deliberate pull.