Barbell Reverse-Grip Bent Over Row
Auto DetectedA bent-over row variation with underhand grip that targets the lats and upper back to build pulling strength and improve posture; effective for hypertrophy and overall back development.
About Exercise
Equipment
Barbell, Plates
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Lats
Secondary Muscles
Shoulders, Lower Back, Forearms
Popularity Score
7
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
Yes
Space Needed
Medium
Noise Level
Moderate
Muscle Breakdown
View Muscle MapLats
9/10Traps
7/10Mid Traps, Lower Traps
Biceps
7/10Long Head, Short Head
Shoulders
5/10Rear Delts
Lower Back
4/10Erector Spinae
Forearms
3/10Programming
Typical Rep Range
6-12 reps
Rest Between Sets
60-120 seconds
How to Perform
Load a barbell with weights and place it on the floor. Stand with feet shoulder-width apart, hinge at hips to grip bar with underhand grip shoulder-width, then lift to standing before hinging forward to 45 degrees with neutral spine and bar hanging at arm's length.
- Hinge at hips to lower torso to 45 degrees, knees slightly bent, core engaged.
- Pull barbell toward lower abdomen by driving elbows back close to body.
- Squeeze shoulder blades together at top of movement.
- Hold contraction briefly.
- Lower barbell controllably to full arm extension.
- Maintain neutral spine throughout.
- Repeat for reps while keeping torso angle stable.
Coaching Tips
Form Cues
- Elbows tucked close
- Squeeze blades together
- Neutral spine always
- Hinge from hips
- Controlled descent
- Drive with back
Breathing
Inhale as you lower the barbell; exhale as you pull it up, bracing core to support spine.
Tempo
3-1-1
Range of Motion
From full arm extension with bar below knees to bar touching lower abdomen, torso hinged at 45 degrees without rounding spine.
Safety
Safety Notes
- Avoid if acute lower back pain exists
- Start light to master form
- Use collar on barbell
- Engage core to protect spine
- Stop if sharp pain occurs
- Consult professional for back issues
Spotting
Spot from behind by supporting barbell path during heavy sets; use safety pins in rack if available, or avoid solo for max loads.
Common Mistakes
- Rounding lower back
- Using momentum to swing
- Flaring elbows out
- Incomplete range on pull
- Gripping too wide
- Leaning too upright
When to Avoid
- Lower back injuries
- Acute shoulder impingement
Flexibility Needed
- Hip hinge flexibility
- Shoulder external rotation
Build Up First
- Mastery of basic row form
- Proper deadlift setup competency
Also known as
Underhand Bent Over Row, Supinated Grip Bent Row, Reverse Grip Barbell Row
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