Smart Workout Diary

EZ Bar Bent-Over Row Reverse Grip

The reverse-grip EZ bar bent-over row is a free-weight pulling exercise performed with a hip-hinged torso and an underhand grip on an EZ bar. It primarily trains the lats and upper back, while the biceps and forearms assist the pull. It supports back strength, pulling control, and balanced upper-body development.

Demonstration

EZ Bar Bent-Over Row Reverse Grip — demonstration 1
EZ Bar Bent-Over Row Reverse Grip — demonstration 2

Instructions

  1. Set up the bar: Load an EZ bar with a controllable weight and stand with your feet about hip-width apart. Hold the angled sections with an underhand grip, hands around shoulder width.
  2. Hinge into position: Soften your knees and push your hips back until your torso is inclined forward. Keep your spine neutral, chest open, and bar hanging close to your legs.
  3. Row the bar: Brace your abdomen and pull the bar toward your lower ribs or upper abdomen by driving your elbows back. Keep your elbows relatively close to your sides.
  4. Control the return: Briefly squeeze your back at the top, then lower the bar under control until your arms are fully extended without rounding your back.
  5. Repeat safely: Maintain the same torso angle throughout the set. Stop or reduce the load if you cannot keep a neutral spine or control the bar.
Muscle Group
Lats
Other Muscle Groups
Upper Back, Biceps
Type
Strength
Mechanics
Compound
Equipment
EZ Curl Bar
Difficulty
Intermediate

Technique tips

  1. Use a manageable load: Do not use momentum or raise your torso to move the bar.
  2. Keep the bar close: Letting it drift forward increases demand on the lower back and makes the pull less controlled.
  3. Brace before each repetition: Keep your abdomen firm and exhale as you pull.
  4. Protect the wrists: Use the EZ bar's angled grip comfortably; do not force an extreme wrist position.
Exercise library