Barbell Reverse Grip Incline Bench Row

Setup

1. 01Set an incline bench to roughly 30 to 45 degrees.
2. 02Lie chest-down with the barbell beneath the bench.
3. 03Grip the bar underhand, palms facing forward, about shoulder width apart.
4. 04Plant the feet and press the chest into the pad.

Execution

1. 01Pull the bar up toward the lower edge of the bench, elbows tracking close to the ribs.
2. 02Squeeze the shoulder blades down and together at the top.
3. 03Lower the bar under control to a full hang.
4. 04Keep the chest on the pad for every rep.

Checkpoints

• -Elbows stay tight to the torso, which the underhand grip encourages.
• -The chest never leaves the pad.
• -Wrists stay straight, not curled toward the forearms.
• -The pull finishes with the shoulder blades depressed, not shrugged.

Common mistakes

• -Curling the bar with the wrists and biceps instead of rowing with the elbows.
• -Lifting the torso off the pad to gain momentum.
• -Flaring the elbows, which throws away the underhand grip's lat bias.
• -Cutting the stretch at the bottom.