EZ Bar Reverse Grip Bent Over Row
EZ Bar Reverse Grip Bent Over Row Exercise Description
The EZ Bar Reverse Grip Bent‑Over Row is a hip‑hinge rowing pattern that strengthens the back with a supinated (underhand) grip. Primary movers include the latissimus dorsi, middle trapezius, rhomboids, and posterior deltoids, with assistance from the elbow flexors (biceps brachii, brachialis, brachioradialis) and forearm muscles for grip. The reverse grip encourages elbows to track close to the torso and can feel more comfortable at the wrists on the angled sections of an EZ bar. Proper execution emphasizes a neutral spine, stable hip hinge, and coordinated scapular retraction while pulling the bar toward the lower ribs/upper abdomen. This variation is useful when you want a horizontal pull that loads the back while maintaining consistent trunk position and minimizing shoulder shrugging.
- Muscle Groups: Back, Delts, Lats, Shoulders, Traps
- Target Muscles: Deltoid - Posterior, Latissimus Dorsi, Rhomboid Major, Rhomboid Minor, Trapezius - Middle Fibers
- Assisting Muscles: Biceps Brachii - Long Head, Brachialis, Brachioradialis, Teres Major
- Stabilizing Muscles: Flexor Digitorum Superficialis, Iliocostalis, Longissimus, Transversus Abdominis, Trapezius - Lower Fibers
- Body Area: Upper Body
- Body Parts: Back, Mid Back, Shoulders, Upper Back
- Body Surface: Back
- Body Symmetry: Bilateral
- Equipment: EZ Barbell
- Exercise Patterns: Pull
- Exercise Type: Strength
- Functional Grouping: Scapular Retractors, Shoulder Extensors
- Joint Involvement: Multi-joint
- Muscle Location: Lats, Mid Traps, Rear Shoulder, Upper Back
- Movement Direction: Horizontal
- Muscle Position: Posterior
- Gender: Male
How To Do The EZ Bar Reverse Grip Bent Over Row Exercise
‘- Stand hip‑width with the EZ bar on the floor or in your hands. Take a shoulder‑width underhand grip on the angled sections. Wrists straight, thumbs around the bar.
– Set a hip hinge: soft knees, push hips back, brace the trunk, and keep a neutral spine with the chest angled toward the floor.
– Let the bar hang under the shoulders, close to your shins. Shoulders stay “down” (avoid shrugging).
– Initiate by drawing the shoulder blades back and down, then drive elbows toward your hips.
– Row the bar up along your thighs toward the lower ribs/upper abdomen, keeping elbows near your sides.
– Pause briefly with the shoulder blades retracted; neck stays neutral with your gaze a few feet in front of you on the floor.
– Lower the bar under control until elbows are extended, maintaining the same hinge angle and torso stillness.
– Keep the bar path close to your body throughout. Avoid jerking, bouncing, or rounding the lower back.
– If your trunk angle or spinal neutrality starts to change, reduce the range and reset your brace before the next repetition.
EZ Bar Reverse Grip Bent Over Row Tips
‘- Take a shoulder‑width underhand grip on the EZ bar’s angled sections with wrists straight and thumbs around the bar.
– Set a hip hinge with soft knees, hips pushed back, a braced trunk, and a neutral spine with the chest angled toward the floor.
– Let the bar hang under your shoulders, close to your shins before you start the row.
– Keep your shoulders “down” and avoid shrugging as you perform the movement.
– Initiate each rep by drawing your shoulder blades back and down before driving your elbows.
– Drive your elbows toward your hips, keeping them near your sides as you pull.
– Row the bar up along your thighs toward the lower ribs/upper abdomen.
– Keep your neck neutral by fixing your gaze a few feet in front of you on the floor.
– Maintain a bar path close to your body throughout the lift.
– Lower the bar under control until your elbows are extended, keeping the same hinge angle and torso stillness.
– If your trunk angle or spinal neutrality starts to change, shorten the range and reset your brace before the next rep.
EZ Bar Reverse Grip Bent Over Row Beginner Introduction
The EZ Bar Reverse Grip Bent‑Over Row is a barbell rowing movement that uses an EZ bar held with an underhand grip. During the exercise, the body is tipped forward from the hips while the bar hangs near the legs, then travels upward toward the lower ribs or upper stomach in a smooth, controlled pull. The curved design of the EZ bar and the palm‑up hand position can feel easier on the wrists while guiding the elbows to move close to the sides of the body.
This row targets the back and upper back, with strong involvement from the shoulders, biceps, and forearms. A straight, steady back and solid hip position are central to the movement, while the shoulder blades move toward each other as the bar comes in and separate again as it lowers. The pattern suits lifters who want a back exercise that challenges pulling strength while encouraging a consistent torso angle and reduced emphasis on shrugging the shoulders upward.