Smart Workout Diary

Barbell Incline Row Reverse Grip

The reverse-grip barbell incline row is a chest-supported rowing exercise performed face down on an incline bench with a supinated grip on a barbell. It primarily trains the lats and upper back while also involving the biceps and rear shoulders. The bench support reduces lower-back involvement and helps build controlled pulling strength and upper-back muscle.

Demonstration

Barbell Incline Row Reverse Grip — demonstration 1
Barbell Incline Row Reverse Grip — demonstration 2

Instructions

  1. Set an incline bench to a moderate angle and place a barbell on the floor at the lower end of the bench.
  2. Lie face down with your chest supported, feet firmly on the floor, and your head in a neutral position.
  3. Reach down and hold the barbell with a shoulder-width supinated, or reverse, grip. Let the arms hang straight without shrugging.
  4. Pull the bar upward toward the lower chest or upper abdomen by driving the elbows back and keeping them close to your sides.
  5. Pause briefly with the shoulder blades drawn back, then lower the bar slowly until the arms are fully extended under control.
  6. Keep the chest on the bench and avoid using momentum; stop if you cannot control the bar or maintain a neutral neck.
Muscle Group
Lats
Other Muscle Groups
Upper Back, Biceps, Rear Delts
Type
Strength
Mechanics
Compound
Equipment
Barbell, Bench
Difficulty
Intermediate

Technique tips

  1. Use a manageable load. A reverse grip can place extra demand on the biceps and wrists, so prioritize smooth control over weight.
  2. Keep the elbows close to the torso to emphasize the lats and avoid flaring them excessively.
  3. Do not force the bar into the bench; use a range of motion that lets the bar travel freely and your shoulders move comfortably.
  4. Exhale as you pull and inhale as you lower, keeping every repetition deliberate.
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