Reverse Grip Bent-Over Row

An illustration demonstrating the proper technique for a barbell reverse grip bent-over row, showing a person starting with the barbell on the ground and then lifting it to a standing position with bent knees and a straight back.

Exercise Description

The Reverse Grip Bent-Over Row is a compound pulling exercise that targets the back while using an underhand (supinated) grip. This grip variation increases the involvement of the lower latissimus dorsi and biceps compared to a traditional overhand row. The exercise is highly effective for building back thickness, improving pulling strength, and developing overall upper-body muscle mass.

Primary Muscles Worked

  • Latissimus Dorsi

  • Rhomboids

  • Middle Trapezius

Secondary Muscles Worked

  • Biceps Brachii

  • Brachialis

  • Posterior Deltoids (Rear Shoulders)

  • Teres Major

  • Forearm Flexors

  • Erector Spinae (Lower Back)

  • Core Muscles (Stabilization)

How to Perform Correctly

Setup

  1. Stand with your feet approximately shoulder-width apart.

  2. Grip the barbell with an underhand grip slightly narrower than shoulder-width.

  3. Bend at the hips and slightly at the knees until your torso is about 45–75 degrees to the floor.

  4. Keep your chest up and maintain a neutral spine.

  5. Allow the barbell to hang directly beneath your shoulders with your arms fully extended.

  6. Engage your core and keep your shoulders pulled back.

Movement

  1. Pull the barbell toward your lower abdomen or waist.

  2. Drive your elbows backward and close to your body.

  3. Squeeze your shoulder blades together at the top of the movement.

  4. Pause briefly when the bar reaches your torso.

  5. Lower the barbell slowly and under control until your arms are fully extended.

  6. Repeat for the desired number of repetitions.

Common Mistakes to Avoid

Rounding the Lower Back

  • A rounded spine increases stress on the lower back and can compromise lifting mechanics.

Using Excessive Momentum

  • Swinging the torso reduces muscle activation and places unnecessary stress on the body.

Standing Too Upright

  • An upright position decreases lat engagement and changes the movement pattern.

Pulling the Bar Too High

  • Pulling toward the chest can shift emphasis away from the lats and place more stress on the shoulders.

Allowing the Wrists to Bend Excessively

  • Keep the wrists neutral and aligned with the forearms.

Using Too Much Weight

  • Excessive loading often leads to poor form and reduced range of motion.

Incomplete Range of Motion

  • Fully extend the arms at the bottom and bring the bar to the torso at the top.

Back Exercises