Barbell Reverse Grip Bent Over Row
Barbell Reverse Grip Bent Over Row Exercise Description
The Barbell Reverse Grip Bent‑Over Row trains the horizontal pulling pattern with a supinated (palms‑up) grip. Primary movers are the latissimus dorsi and scapular retractors/depressors (middle and lower trapezius, rhomboids), with assistance from the posterior deltoids and elbow flexors (biceps and brachialis). The supinated grip encourages the elbows to track close to the torso and typically increases elbow‑flexor contribution. Your spinal erectors and abdominal wall work isometrically to maintain a neutral spine while you hinge at the hips. Performed with controlled tempo and a stable torso angle, this variation builds upper‑back strength while reinforcing sound hip‑hinge mechanics and scapular control.
- Muscle Groups: Back, Lats, Traps
- Target Muscles: Latissimus Dorsi, Rhomboid Major, Trapezius - Lower Fibers, Trapezius - Middle Fibers
- Assisting Muscles: Biceps Brachii - Short Head, Brachialis, Deltoid - Posterior, Teres Major
- Stabilizing Muscles: Gluteus Maximus, Iliocostalis, Longissimus, Spinalis, Transversus Abdominis
- 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: Male
How To Do The Barbell Reverse Grip Bent Over Row Exercise
‘- Stand with feet about hip‑width and the bar over mid‑foot. Grab the bar with a shoulder‑width, supinated grip. Wrists neutral (avoid bending back).
– Deadlift the bar to standing. Set ribs down, brace your abdominal wall, and draw shoulder blades slightly down and back.
– Hinge at the hips until your torso is roughly between parallel and 45° to the floor. Knees softly bent, weight balanced mid‑foot, spine neutral from head to pelvis. Gaze a few feet in front of you on the floor.
– Let the bar hang just below the knees with elbows extended and shoulders packed (no shrugging).
– Row by driving elbows toward your back pockets, keeping them close to your sides. Keep the bar close to your body and pull toward the lower ribs/upper abdomen.
– Briefly squeeze the shoulder blades together without hyperextending the low back.
– Lower the bar under control until elbows are straight and shoulders remain set; maintain your torso angle and brace.
– Repeat with smooth reps—no jerking, heaving, or standing up through the pull.
– Common checkpoints: neutral neck, bar path close to thighs, even pressure through both feet, and no rounding of the lumbar spine.
Barbell Reverse Grip Bent Over Row Tips
‘- Stand with feet about hip‑width and the bar positioned over your mid‑foot.
– Use a shoulder‑width, supinated (palms‑up) grip with neutral wrists (avoid bending them back).
– Before hinging, set ribs down, brace your abdominal wall, and draw your shoulder blades slightly down and back.
– Hinge at the hips until your torso is roughly between parallel and 45° to the floor, keeping a neutral spine from head to pelvis.
– Keep knees softly bent with your weight balanced through the mid‑foot.
– Let the bar hang just below the knees with elbows extended and shoulders packed (no shrugging).
– Row by driving your elbows toward your back pockets, keeping them close to your sides and the bar close to your body.
– Aim to pull the bar toward your lower ribs or upper abdomen, then briefly squeeze your shoulder blades together without hyperextending your low back.
– Lower the bar under control until elbows are straight, maintaining your torso angle and braced trunk.
– Perform smooth reps with a neutral neck, bar path close to the thighs, even pressure through both feet, and no rounding of the lumbar spine.
Barbell Reverse Grip Bent Over Row Beginner Introduction
The Barbell Reverse Grip Bent‑Over Row is a barbell pulling exercise using an underhand hold, done with the body inclined forward from the hips. The bar travels in toward the lower rib and stomach region, emphasizing a horizontal rowing motion. This variation highlights the lats and the muscles between the shoulder blades, with additional involvement from the rear shoulders and biceps. The palms‑up position tends to draw the elbows closer to the sides, giving the arm‑bending muscles a larger role in each rep.
Throughout the movement, the lower back and abs are engaged to support a steady, hinged posture so the bar path is driven mainly by the shoulders and elbows. This mix of strong hip bend, stable mid‑section, and deliberate shoulder‑blade action makes the exercise useful for developing upper‑back strength and reinforcing solid body position. When performed with smooth, controlled motion rather than momentum, it places a clear emphasis on alignment, stability, and consistent pulling mechanics that can carry over to other barbell lifts and everyday tasks involving rowing or lifting.