Barbell Reverse Grip Bent Over Row
Barbell Reverse Grip Bent Over Row Exercise Description
The barbell reverse grip bent-over row is a horizontal pulling exercise using a hip hinge posture and a supinated (underhand) grip. It targets the latissimus dorsi, middle and lower trapezius, and rhomboids, with the posterior deltoids assisting. The elbow flexors (biceps, brachialis) contribute more with the underhand grip than with a pronated grip. Your spinal erectors, glutes, hamstrings, and deep core brace isometrically to maintain a neutral spine throughout. The goal is to keep the bar close, pull toward the lower ribs/upper abdomen, and move through the shoulders while the torso angle stays fixed. Emphasize controlled motion, scapular retraction and depression, and a stable hinge to reinforce strong, safe rowing mechanics.
- 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, Deltoid - Posterior, Teres Major
- Stabilizing Muscles: Biceps Femoris - Long Head, Gluteus Maximus, Iliocostalis, Longissimus, 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: Female
How To Do The Barbell Reverse Grip Bent Over Row Exercise
‘- Stand with feet hip-width and the barbell over your midfoot.
– Hinge at the hips with soft knees; grasp the bar shoulder-width with an underhand (supinated) grip, wrists straight and thumbs around the bar.
– Brace your trunk; set your shoulder blades “down and back.” Keep your spine neutral from head to pelvis and your gaze slightly ahead on the floor.
– Stand up to lift the bar, then hinge back to position with your torso about 30–45° to the floor and the bar hanging just below the knees.
– Row by leading with your elbows toward your hips, keeping them close to your sides; keep the bar close to your thighs and pull to the lower ribs/upper abdomen.
– Pause briefly as you squeeze the shoulder blades together without shrugging or arching the lower back.
– Lower the bar under control until the elbows are nearly straight; keep your torso angle and brace unchanged.
– When finished, extend the hips and knees to stand tall, then hinge and return the bar safely to the floor.
Barbell Reverse Grip Bent Over Row Tips
‘- Start with the barbell directly over your midfoot to set your balance.
– Hinge at the hips with “soft” (slightly bent) knees before taking your grip.
– Use a shoulder-width underhand grip with straight wrists and thumbs wrapped around the bar.
– Brace your trunk and set your shoulder blades “down and back” before you row.
– Maintain a neutral spine from head to pelvis, looking slightly ahead on the floor.
– Hinge so your torso is about 30–45° to the floor, with the bar hanging just below your knees.
– Lead each rep by driving your elbows toward your hips, keeping them close to your sides.
– Keep the bar close to your thighs and pull it to your lower ribs/upper abdomen.
– Briefly pause at the top, squeezing your shoulder blades together without shrugging or arching your lower back.
– Lower the bar under control until your elbows are nearly straight, keeping your torso angle and brace unchanged.
Barbell Reverse Grip Bent Over Row Beginner Introduction
The barbell reverse grip bent-over row is a compound barbell movement performed in a hinged, forward-leaning stance with an underhand hold. From this position, the weight travels in toward the lower ribs and upper stomach area while the upper body angle remains steady. The motion centers on the shoulders and arms drawing the bar in, rather than the torso rising and falling. This setup highlights the lats, middle and lower portions of the upper back, and the muscles between the shoulder blades, with the rear shoulders helping the pull.
Because the hands face upward, the biceps and other front-of-arm muscles share more of the workload than in a typical overhand row. At the same time, the muscles along the spine, the core, the glutes, and the hamstrings hold a strong, steady position without changing length, supporting a natural back alignment. The shoulder blades glide toward each other and slightly downward as the bar moves in, then separate again as it lowers, reinforcing smooth, controlled rowing mechanics in a hip-hinged posture.