Exercise Profile
- Target Muscle Group
- Exercise TypeStrength
- Equipment RequiredBarbell
- MechanicsCompound
- Force TypePull
- Experience LevelIntermediate
- Secondary Muscles
Biceps, Lats, Shoulders
Target Muscle Group
Upper Back
Reverse Grip Bent Over Row Instructions
- Load the barbell with your desired weight and place it on the floor in front of you.
- Stand with your feet shoulder-width apart. Bend your knees slightly and hinge at the hips to lower your torso. Grab the bar with a reverse grip (palms facing up), hands slightly wider than shoulder-width.
- With the bar in your hands, keep your knees bent, push your hips back, and hinge forward until your torso is at about a 45-degree angle. Keep your back flat and core braced. The bar should hang just below your knees.
- Pull the barbell up toward your lower chest or upper stomach. Keep your elbows close to your body and squeeze your shoulder blades together at the top.
- Slowly lower the bar back down to the starting position, maintaining control and keeping your back flat. This is one rep.
- Perform for the desired number of reps, maintaining the same hip-hinged position throughout the set.
Reverse Grip Bent Over Row Tips
- Avoid rounding your back. Keep your spine neutral throughout.
- Use your lats and upper back to drive the movement, not your arms.
- Don’t jerk the weight; move in a smooth, controlled motion.
4 Comments
Also this primarily targets lower lats using the underhand grip.
You people need to stop rating exercises. No exercises are bad, only your form is.
Hi Donna, seated cable row or a dumbbell row on a bench will hit the same muscle groups although there will be a lot less work on the core. Also less stress going through the knees, particularly on the cable row.
Is there an alternate exercise I can do since I have back and knee pain?