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EZ Bar Reverse Grip Bent Over Row

A bent-over row with an underhand grip on an EZ bar, biasing the lats and biceps while the angled grip reduces wrist strain.

BackBarbellHorizontal pull
GoLightWeight mediaez-bar-reverse-grip-bent-over-row

Demonstration coming soon

Primary

Latissimus dorsi

Secondary

BicepsRhomboidsRear deltoidsSpinal erectors

Equipment

Barbell

Pattern

Horizontal pull

Setup

  1. 01Grip the EZ bar underhand on the angled sections, about shoulder width.
  2. 02Hinge at the hips to roughly 45 degrees with knees softly bent.
  3. 03Let the bar hang at arm's length below the shoulders.
  4. 04Set a flat back and brace before the first pull.

Execution

  1. 01Pull the bar to the lower abdomen, elbows tracking close to the ribs.
  2. 02Squeeze the shoulder blades together at the top.
  3. 03Lower the bar under control to full arm extension.
  4. 04Hold the hip hinge angle constant for every rep.

Checkpoints

  • -Torso angle does not rise as the set gets hard.
  • -The bar touches the lower abdomen, not the chest.
  • -Elbows stay tucked, driven by the lats.
  • -Wrists stay neutral on the angled grip.

Common mistakes

  • -Heaving with the hips to move the bar.
  • -Curling the bar up with the arms instead of rowing with the back.
  • -Rounding the lower back at the bottom.
  • -Cutting the range short at the top.

Programming notes

  • -Use 3 to 4 sets of 6 to 10 reps as a primary row.
  • -Rotate it with overhand barbell rows across training blocks.
  • -Reset the hinge between reps if the torso starts creeping upright.

Related exercises

Barbell Reverse Grip Bent Over Row

Barbell / Back

Yates Row

Barbell / Back

Barbell Bent Over Row

Barbell / Back

Smith Reverse Grip Bent Over Row

Machine / Back

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