Smart Workout Diary

EZ-Bar Reverse-Grip Bent-Over Row

The EZ-Bar Reverse-Grip Bent-Over Row is a free-weight pulling exercise performed from a hinged standing position with an underhand grip. It primarily trains the lats while also involving the upper back and biceps, supporting upper-body pulling strength and back development.

Demonstration

Demonstration: EZ-Bar Reverse-Grip Bent-Over Row

Instructions

  1. Stand with feet about hip-width apart and hold an EZ-bar with an underhand grip, hands about shoulder-width apart.
  2. Soften your knees, hinge at the hips, and lean your torso forward while keeping your spine neutral.
  3. Let the bar hang below your shoulders with your arms extended and your shoulders set away from your ears.
  4. Pull the bar toward your lower ribs or upper abdomen by driving your elbows back.
  5. Pause briefly, then lower the bar under control until your arms are extended; keep the torso position steady throughout.
Muscle Group
Lats
Other Muscle Groups
Upper Back, Biceps
Type
Strength
Mechanics
Compound
Movement Patterns
Hip Hinge, Horizontal Pull
Laterality
Bilateral
Movement Mode
Dynamic
Equipment
EZ Curl Bar
Difficulty
Intermediate

Technique tips

  1. Use a load that lets you keep your lower back neutral without jerking the torso.
  2. Keep your elbows close to your sides rather than flaring them wide.
  3. Do not turn the lift into an upright movement by rising as you pull.
  4. Exhale as you row and inhale as you lower the bar.
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