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Barbell Incline Bench Reverse-Grip Row
Chest-supported barbell row with underhand grip targeting lats, rhomboids, and upper back to build strength and posture; emphasizes controlled pulls with reduced lower back strain.
About Exercise
Equipment
Barbell, Incline Bench
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Lats
Secondary Muscles
Shoulders, Forearms
Popularity Score
6
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
Yes
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapLats
9/10Teres Major
Traps
7/10Mid Traps, Lower Traps
Biceps
6/10Long Head, Short Head
Shoulders
4/10Rear Delts
Forearms
3/10Flexors
Programming
Typical Rep Range
8-12 reps
Rest Between Sets
60-120 seconds
How to Perform
Adjust incline bench to 30-45 degrees. Lie face down with chest on pad, feet flat on floor. Grasp barbell underhand at shoulder width, arms extended.
- Engage core and retract shoulders.
- Pull barbell to lower ribcage, leading with elbows.
- Squeeze shoulder blades at top.
- Pause briefly in contraction.
- Lower barbell slowly to full extension.
- Maintain chest contact with bench.
Coaching Tips
Form Cues
- Squeeze shoulder blades together.
- Keep elbows close to sides.
- Chest stays pressed to bench.
- Pull with back, not arms.
Breathing
Inhale as you lower the barbell; exhale as you pull it toward your body while bracing core.
Tempo
3-1-2
Range of Motion
Start with arms fully extended below chest; pull until bar touches upper abdomen, elbows at 90 degrees.
Safety
Safety Notes
- Avoid if acute shoulder injury
- Use lighter weight if wrist discomfort
- Ensure stable bench
- Stop if lower back pain occurs
Spotting
Spotting not typically needed; assist by stabilizing bar if form breaks or use safeties on rack if available.
Common Mistakes
- Rounding lower back
- Using momentum to jerk weight
- Flaring elbows wide
- Letting bar drift forward
When to Avoid
- Acute shoulder impingement
- Lower back strain
- Wrist instability
Flexibility Needed
- Shoulder extension to 90 degrees
- Thoracic mobility for retraction
Build Up First
- Master basic seated row form
- Hip hinge proficiency for setup
Also known as
Reverse Grip Incline Bench Row, Supinated Grip Incline Row, Underhand Incline Bench Row
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