Barbell Bench Incline Reverse-Grip Row
Strengthen your back with the Incline Reverse-Grip Barbell Row! Chest-supported rows for better form and targeted muscle growth.
The Barbell Bench Incline Reverse-Grip Row is a compound exercise that mainly works the back and shoulders, with help from the traps. You'll need: barbell or incline bench.
Required Equipment
Barbell Bench Incline Reverse-Grip Row Muscles Worked
Primary
Lats (latissimus dorsi); Rear Shoulder (Delts) (posterior deltoid)
Secondary
Rhomboids (Shoulder Blade) (rhomboids, major & minor); Mid Traps (trapezius, middle fibers)
Barbell Bench Incline Reverse-Grip Row Variations and Alternatives
How to do the Barbell Bench Incline Reverse-Grip Row
Set an incline bench to about a 30-45 degree angle.
Lie chest-down on the incline bench with your feet flat on the floor for stability.
Grasp a barbell with a supinated grip (palms facing upwards toward your body) slightly wider than shoulder width.
Allow the barbell to hang directly below you while keeping your arms extended, and ensure your back is straight.
Pull the barbell towards your lower chest, squeezing your shoulder blades together as you row.
Keep your torso and head aligned with your spine, and avoid jerking movements.
Hold the contraction at the top for a moment.
Slowly lower the barbell back to the starting position, fully extending your arms.
Repeat for the desired number of repetitions and sets.
Ensure proper form is maintained throughout the exercise to prevent injury and maximize the effectiveness of the workout. If you are new to this exercise, start with lighter weight to ensure you can maintain proper form.
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Barbell Bench Incline Reverse-Grip Row FAQs
What muscles does the Barbell Bench Incline Reverse-Grip Row work?
The Barbell Bench Incline Reverse-Grip Row mainly works the back and shoulders, with help from the traps. The main muscles are the latissimus dorsi and posterior deltoid.
What equipment do you need for the Barbell Bench Incline Reverse-Grip Row?
Barbell or incline bench.
Is the Barbell Bench Incline Reverse-Grip 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 Bench Incline Reverse-Grip Row go on?
It belongs on pull day in a push/pull/legs routine.
What are some Barbell Bench Incline Reverse-Grip Row variations and alternatives?
Similar exercises include the Band Bench Incline Two-Arm Hammer-Grip Row, Barbell Lying Seal Rack Row, Barbell Reverse Bent-Over Raise and Barbell Wide-Grip Bent-Over Row.
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