How to do the Barbell Reverse Grip Bent Over Row
BackBack & LatsBarbellIntermediate
The barbell reverse grip bent over row is a powerhouse move that shifts emphasis onto the lower lats and biceps, building the thick, tapered back that defines elite physiques. Master the underhand mechanics and you unlock a pulling pattern most lifters never fully exploit.
Add this to my personalized plan →Muscles worked
Primary
LatsMid-back
Secondary
BicepsRear deltsForearms
Step-by-step
- Hinge at the hips to roughly 45 degrees, brace your core hard, and grip the barbell shoulder-width with palms facing up.
- Pull the bar deliberately toward your lower abdomen, keeping elbows tracking close to your sides throughout the entire rep.
- Squeeze your lats hard at the top for a full one-count before beginning the descent.
- Lower the bar under control over two to three seconds, maintaining your hip hinge without letting your torso rise.
Common mistakes
- Letting the torso swing upright to heave the weight — fix this by locking your hip angle before each set and using a load you can row without momentum.
- Allowing elbows to flare wide like a standard overhand row — consciously pin them to your ribcage to keep tension on the lower lats where it belongs.
- Gripping too wide and losing wrist neutrality — use a shoulder-width or slightly narrower grip to protect the wrists and maximize the mechanical advantage of the supinated position.
Pro tip — Initiate every rep by depressing and retracting your shoulder blades before your arms pull — this pre-loads the lats and removes the biceps as the weak link, letting you move more weight through the right muscles.
Sets & reps by goal
Build muscle3–4 sets × 6–10 reps
Get stronger4–5 sets × 3–6 reps
Lose fat / tone3 sets × 10–12 reps
Rest: 2–3 min between sets (60–90s on lighter days).
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