Reverse Grip Bent Over Barbell Row

Exercise Summary
Primary Muscle(s) Middle Back
Secondary Muscle(s) Biceps, LatsAbdominals
Equipment Barbell
Emphasis Compound
Type Pull

Reverse Grip Bent Over Barbell Row Instructions

  • Assume a strong lifting position: core and glutes activated, shoulders braced, chest up, knees slightly flexed, and eyes fixed ahead.
  • Hinge at the hips while maintaining strong core, braced shoulders, and neutral spine.
    • Maintain a slight knee bend throughout.
  • Grip the barbell with a supinated hand position. Your eyes should be looking down, not straight ahead.
    • Neutral Neck Position
    • Supinated = palms facing up
  • Create the feeling of pulling the bar back into your body. Keep your core braced.
  • Your arms are merely lever for your lats and mid back. Don't 'yank' the weight up or rock your torso backward.
    • Initiate and control the movement with the proper musculature.
  • The top position should have the barbell roughly in line with your belly button. 
  • Lower the bar slowly, maintaining tension on the lats and mid back.

    *Tips*

    • Avoid 'rocking' your torso to move the weight up.
      • Maintain a strong core and neutral spine from throughout the movement.
    • Using momentum negates the exercise because it takes tension off of the lats and mid back.
    • Use lighter weight to ensure technique proficiency and proper muscle activation. 
    • Don't let your shoulders roll forward or your upper traps shrug during the movement.
    Previous article Elevated Cable Row