Smart Workout Diary

Barbell Bent-Over Row Reverse Grip

The reverse-grip barbell bent-over row is a hip-hinged pulling exercise performed with an underhand grip. It primarily trains the lats and upper back while the biceps and forearms assist, supporting back strength and pulling muscle development.

Demonstration

Barbell Bent-Over Row Reverse Grip — demonstration 1
Barbell Bent-Over Row Reverse Grip — demonstration 2

Instructions

  1. Set up: Stand with feet about hip-width apart and hold a barbell with an underhand grip just outside hip width.
  2. Hinge: Soften the knees and push the hips back until your torso is angled forward; keep the bar close to your thighs and maintain a neutral spine.
  3. Row: Brace the abdomen, keep the elbows close to the body, and pull the bar toward the lower ribs or upper abdomen.
  4. Lower with control: Squeeze the back briefly at the top, then lower the bar under control until the arms are straight without losing your torso position.
  5. Finish safely: Complete the set with steady repetitions, then stand by driving the hips forward while keeping the bar close to the body.
Muscle Group
Lats
Other Muscle Groups
Upper Back, Biceps
Type
Strength
Mechanics
Compound
Equipment
Barbell
Difficulty
Intermediate

Technique tips

  1. Keep the spine neutral: Avoid rounding the lower back or lifting the chest excessively as you row.
  2. Use a manageable load: Reduce the weight if you need to jerk the bar or swing the torso to complete repetitions.
  3. Keep the bar close: Let the elbows travel back near the torso rather than flaring widely outward.
  4. Control breathing: Brace before each pull and exhale steadily during the rowing phase.
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