Barbell Reverse Grip Bent Over Row

Setup

1. 01Grip the bar underhand at shoulder width.
2. 02Hinge the hips back to about 45 degrees.
3. 03Let the bar hang at arm's length below the shoulders.
4. 04Brace the trunk and flatten the back.

Execution

1. 01Pull the bar to the lower abdomen.
2. 02Drive the elbows back along the ribs.
3. 03Squeeze the lats at the top of the pull.
4. 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.