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Barbell Reverse-Grip Bent Over Row
A bent-over barbell row with an underhand grip, shifting emphasis to the lower lats and biceps.
BackBarbellHorizontal pull
Primary
Latissimus dorsi
Secondary
Biceps brachiiRhomboidsErector spinae
Equipment
Barbell
Pattern
Horizontal pull
Setup
- 01Grip the bar underhand at shoulder width.
- 02Hinge the hips back to about 45 degrees.
- 03Let the bar hang at arm's length below the shoulders.
- 04Brace the trunk and flatten the back.
Execution
- 01Pull the bar to the lower abdomen.
- 02Drive the elbows back along the ribs.
- 03Squeeze the lats at the top of the pull.
- 04Lower under control to full arm extension.
Checkpoints
- -The torso angle stays fixed through the set.
- -The bar touches between the navel and hips.
- -Elbows stay tight to the body, not flared.
- -Wrists stay straight in the underhand grip.
Common mistakes
- -Heaving the torso upright to lift the bar.
- -Curling the bar with the arms instead of rowing.
- -Rounding the lower back in the hinge.
- -Cutting the lowering phase short.
Programming notes
- -Use 3 to 4 sets of 8 to 12 reps.
- -The underhand grip lets the elbows tuck; pull to the lower abdomen.
- -Progress load slowly; grip and biceps tension limit heavy singles here.
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