Reverse-grip bent-over row

The reverse-grip bent-over row is a compound exercise used to build strength and size in both the lower and upper back. It targets nearly all of the muscles in the back, but particularly the lats, rhomboids, and lower back. It is thought to target the biceps and lats a bit more directly than overhand barbell rows. Because it can be loaded heavily, it is a popular movement in strength and muscle-focused upper-body workouts.

Benefits

  1. Reverse grip requires more work from the biceps and targets the lats
  2. Strengthens the lats, rhomboids, spinal erectors, hamstrings, and glutes
  3. Teaches proper ab bracing and maintains positioning of the spine
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Reverse-grip bent-over row Images

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Reverse-grip bent-over row Instructions

Reverse-grip bent-over row muscle diagram
  1. Stand erect while holding a barbell with a supinated grip (palms facing up).
  2. Bend your knees slightly and bring your torso forward, by bending at the waist, while keeping the back straight until it is almost parallel to the floor. Tip: Make sure that you keep the head up. The barbell should hang directly in front of you as your arms hang perpendicular to the floor and your torso. This is your starting position.
  3. While keeping the torso stationary, lift the barbell as you breathe out, keeping the elbows close to the body and not doing any force with the forearm other than holding the weights. On the top contracted position, squeeze the back muscles and hold for a second.
  4. Slowly lower the weight again to the starting position as you inhale.
  5. Repeat for the recommended amount of repetitions.

Caution:

  • This exercise is not recommended for people with back problems. A Low Pulley Row is a better choice for people with back issues.
  • Also, just like with the bent knee dead-lift, if you have a healthy back, ensure perfect form and never slouch the back forward as this can cause back injury.
  • Be cautious as well with the weight used; in case of doubt, use less weight rather than more.

Variations: You can perform the same exercise using a pronated (palms facing out) grip or using dumbbells.

Alternative Exercises for Reverse-grip bent-over row

Dumbbell bent-over row thumbnail image Dumbbell bent-over row thumbnail image

Dumbbell bent-over row

Muscle Targeted: Middle Back
Equipment Type: Dumbbell
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