Home / Exercises / Barbell Reverse Grip Incline Bench Row
Barbell Reverse Grip Incline Bench Row animation

How to do the Barbell Reverse Grip Incline Bench Row

BackBack & LatsBarbellIntermediate

The barbell reverse grip incline bench row is a precision tool for building thick, dense lats and mid-back while the supinated grip forces greater bicep engagement and a deeper range of motion than standard rows. Master this lift and you will develop the kind of back width and detail that separates serious lifters from the rest.

Add this to my personalized plan →

Muscles worked

Primary
LatsMid-back
Secondary
BicepsRear deltsForearms

Step-by-step

  1. Set an incline bench to 30 to 45 degrees, lie chest-down with your feet flat on the floor and grip the barbell just outside shoulder-width with a supinated underhand grip.
  2. Initiate the pull by driving your elbows back and up toward your hips, not toward your shoulders, to ensure the lats do the work.
  3. Row the bar to the underside of the bench at chest level, squeezing your shoulder blades together hard at the top for a full one-count contraction.
  4. Lower the barbell under control over two to three seconds, fully extending your arms to stretch the lats before beginning the next rep.

Common mistakes

  • Letting the elbows flare wide turns this into a rear delt exercise instead of a lat builder, so consciously tuck your elbows close to your torso throughout the entire pull.
  • Lifting the chest off the pad to muscle the weight up removes spinal stability and shifts load off the target muscles, so keep your chest in firm contact with the bench on every rep.
  • Using too much weight causes the range of motion to collapse and eliminates the stretch at the bottom, so select a load that allows full arm extension on every repetition without momentum.

Pro tip — At the top of each rep, think about pulling your elbows into your back pockets rather than simply pulling the bar up, this subtle cue rotates the shoulder internally and maximizes lat fiber recruitment far beyond what a generic squeeze cue achieves.

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).

More Back exercises

Barbell Bent Over RowBarbell Bent Over RowBarbell Decline Bent Arm PulloverBarbell Decline Bent Arm PulloverBarbell Decline Wide Grip PulloverBarbell Decline Wide Grip PulloverBarbell Incline RowBarbell Incline RowBarbell ShrugBarbell ShrugBarbell Reverse Grip Bent Over RowBarbell Reverse Grip Bent Over Row
Want this built into a full plan?2fit4u turns moves like this into your personalized weekly program — free to start.
Build my free plan →