Barbell Reverse-Grip Bent-Over Row
Strengthen your back and biceps with the Barbell Reverse-Grip Bent-Over Row. Build muscle and improve posture!
The Barbell Reverse-Grip Bent-Over Row is a compound exercise that mainly works the back and biceps, with help from the shoulders. You'll need: barbell or weight plates.
Required Equipment
Barbell Reverse-Grip Bent-Over Row Muscles Worked
Primary
Lats (latissimus dorsi); Biceps (biceps brachii)
Secondary
Rhomboids (Shoulder Blade) (rhomboids, major & minor); Rear Shoulder (Delts) (posterior deltoid)
Barbell Reverse-Grip Bent-Over Row Variations and Alternatives
How to do the Barbell Reverse-Grip Bent-Over Row
Stand with your feet roughly hip-width apart, knees slightly bent.
Hinge at your hips and slightly bend your knees to lean forward, keeping your back straight, so your torso is almost parallel to the floor.
Hold the barbell with an underhand grip (palms facing away from you) slightly wider than shoulder-width apart.
Pull your shoulders back and keep your head in a neutral position, aligning it with your spine.
Pull the barbell towards your lower abdomen while keeping your elbows close to your body.
Squeeze your shoulder blades together at the top of the movement and pause briefly.
Lower the barbell back to the starting position in a controlled manner.
Repeat for the desired number of repetitions. Ensure that your core is braced to support your lower back during the exercise, and avoid using momentum or swinging the weight; the motion should be controlled throughout. Adjust the weight according to your capability to maintain proper form and avoid strain on the lower back.
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Barbell Reverse-Grip Bent-Over Row FAQs
What muscles does the Barbell Reverse-Grip Bent-Over Row work?
The Barbell Reverse-Grip Bent-Over Row mainly works the back and biceps, with help from the shoulders. The main muscles are the latissimus dorsi and biceps brachii.
What equipment do you need for the Barbell Reverse-Grip Bent-Over Row?
Barbell or weight plates.
Is the Barbell Reverse-Grip Bent-Over Row a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Barbell Reverse-Grip Bent-Over Row go on?
It belongs on pull day in a push/pull/legs routine.
What are some Barbell Reverse-Grip Bent-Over Row variations and alternatives?
Similar exercises include the Barbell Lying Seal Rack Row, Barbell Reverse Bent-Over Raise, Barbell Wide-Grip Bent-Over Row and Barbell Incline Row.
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