What muscles does the Barbell Reverse Grip Bent-over Row work?

This exercise primarily targets the back muscles, especially the latissimus dorsi and middle traps. The reverse grip also places extra emphasis on the biceps, while the shoulders, glutes, and upper legs assist in stabilizing the movement.

What equipment do I need for the Barbell Reverse Grip Bent-over Row and are there alternatives?

You’ll need a standard barbell and weight plates to perform this exercise. If you don’t have access to a barbell, you can use dumbbells, an EZ curl bar, or resistance bands as alternatives.

Is the Barbell Reverse Grip Bent-over Row suitable for beginners?

Yes, beginners can perform this exercise with lighter weights to learn proper form. Start slow, focus on keeping your back straight, and maintain a strong core to avoid strain.

What are common mistakes to avoid when doing the Barbell Reverse Grip Bent-over Row?

Common mistakes include rounding the back, jerking the barbell, and not engaging the core. Avoid lifting too heavy too soon, and keep your torso stable to maintain proper mechanics.

How many sets and reps should I do for the Barbell Reverse Grip Bent-over Row?

For strength and muscle growth, aim for 3–4 sets of 8–12 repetitions with a controlled tempo. Adjust weight based on your fitness level and maintain good form throughout.

What safety tips should I follow for the Barbell Reverse Grip Bent-over Row?

Always hinge from the hips with a neutral spine, and avoid rounding your lower back. Warm up properly before lifting, and use weights you can handle without compromising technique.

Are there variations of the Barbell Reverse Grip Bent-over Row I can try?

You can perform this movement with a T-bar row setup, change to a wider or narrower grip, or use a seated cable row for a similar pulling motion. Each variation slightly shifts muscle emphasis and can help prevent training plateaus.

Barbell Reverse Grip Bent-over Row

Target Muscles

Primary:

Secondary:

Equipment Required

Barbell

Exercise Type

Weight & Reps

How To Do

Stand with feet shoulder-width apart, holding a barbell with an underhand grip, and hinge forward at the hips until your torso is nearly parallel to the ground. Pull the barbell toward your lower abdomen, squeezing your shoulder blades together, then lower it back down with control. Keep your back straight and core engaged throughout the movement.

Step-by-Step Instructions

Begin by standing with your feet shoulder-width apart, holding a barbell with a reverse (underhand) grip. Your palms should face upward, and your hands should be slightly wider than shoulder-width apart.
Bend your knees slightly and hinge forward at the hips, keeping your back straight and your chest up. Your torso should be nearly parallel to the ground.
Let the barbell hang at arm's length in front of you, keeping your arms fully extended.
Engage your back muscles and pull the barbell toward your lower abdomen, squeezing your shoulder blades together at the top of the movement.
Pause briefly at the top, ensuring you maintain control and proper form.
Slowly lower the barbell back to the starting position, fully extending your arms.
Repeat for the desired number of repetitions, maintaining proper posture and control throughout the exercise.

Explore more back exercises or barbell exercises in our exercise library.

Alternative Exercises

Barbell Reverse Grip Incline Bench Row

Back

Bench • Barbell

Barbell One-Arm Bent-Over Row

Back

Barbell

Dumbbell Bent-Over Row

Back

Dumbbell

Dumbbell Reverse Grip Row

Back

Dumbbell

Frequently Asked Questions

What muscles does the Barbell Reverse Grip Bent-over Row work?: This exercise primarily targets the back muscles, especially the latissimus dorsi and middle traps. The reverse grip also places extra emphasis on the biceps, while the shoulders, glutes, and upper legs assist in stabilizing the movement.
What equipment do I need for the Barbell Reverse Grip Bent-over Row and are there alternatives?: You’ll need a standard barbell and weight plates to perform this exercise. If you don’t have access to a barbell, you can use dumbbells, an EZ curl bar, or resistance bands as alternatives.
Is the Barbell Reverse Grip Bent-over Row suitable for beginners?: Yes, beginners can perform this exercise with lighter weights to learn proper form. Start slow, focus on keeping your back straight, and maintain a strong core to avoid strain.
What are common mistakes to avoid when doing the Barbell Reverse Grip Bent-over Row?: Common mistakes include rounding the back, jerking the barbell, and not engaging the core. Avoid lifting too heavy too soon, and keep your torso stable to maintain proper mechanics.
How many sets and reps should I do for the Barbell Reverse Grip Bent-over Row?: For strength and muscle growth, aim for 3–4 sets of 8–12 repetitions with a controlled tempo. Adjust weight based on your fitness level and maintain good form throughout.
What safety tips should I follow for the Barbell Reverse Grip Bent-over Row?: Always hinge from the hips with a neutral spine, and avoid rounding your lower back. Warm up properly before lifting, and use weights you can handle without compromising technique.
Are there variations of the Barbell Reverse Grip Bent-over Row I can try?: You can perform this movement with a T-bar row setup, change to a wider or narrower grip, or use a seated cable row for a similar pulling motion. Each variation slightly shifts muscle emphasis and can help prevent training plateaus.