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EZ Bar Reverse Grip Bent Over Row animation

How to do the EZ Bar Reverse Grip Bent Over Row

BackBack & LatsEZ-BarIntermediate

The EZ Bar Reverse Grip Bent Over Row is a powerful variation that shifts more tension onto the upper back and biceps while reducing wrist strain compared to a straight bar. Master this movement and you will build the kind of thick, detailed back that commands attention from every angle.

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Muscles worked

Primary
LatsMid-back
Secondary
BicepsRear deltsForearms

Step-by-step

  1. Hinge at the hips until your torso is roughly 45 degrees, grip the EZ bar with a supinated underhand grip on the angled outer bends, and brace your core tight.
  2. Initiate the pull by driving your elbows back and upward close to your sides, not flaring them out wide.
  3. Row the bar into your lower abdomen and squeeze your lats and upper back hard at the top for a full one-second contraction.
  4. Lower the bar under control to full arm extension, keeping your back flat and avoiding any bounce or momentum at the bottom.

Common mistakes

  • Rounding the lower back under load: fix this by hinging properly before you lift and maintaining a proud chest throughout every rep.
  • Using momentum and jerking the torso upward: fix this by reducing the weight and initiating every rep from a dead stop at the bottom.
  • Letting the elbows flare out wide during the pull: fix this by consciously driving your elbows straight back along your ribcage to maximize lat engagement.

Pro tip — Focus on pulling your pinkies toward your hip pockets rather than thinking about the bar itself, this mental cue activates the supinated grip advantage and keeps your elbows tracking correctly for superior lat and upper back recruitment.

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
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