What muscles does the EZ-Bar Reverse Grip Bent-Over Row work?

This exercise primarily targets the muscles in your back, especially the lats and middle traps. It also works your biceps, shoulders, and forearms as secondary movers due to the reverse underhand grip.

What equipment do I need for the EZ-Bar Reverse Grip Bent-Over Row, and are there any alternatives?

You’ll need an EZ-Bar to perform this exercise, ideally with weight plates suited to your strength level. If you don’t have an EZ-Bar, you can use a straight barbell, dumbbells, or even resistance bands with an underhand grip.

Is the EZ-Bar Reverse Grip Bent-Over Row suitable for beginners?

Yes, beginners can perform this movement as long as they start with a light weight and focus on proper form. It’s important to master the hip hinge position and keep the spine neutral before progressing to heavier loads.

What are common mistakes to avoid when doing the EZ-Bar Reverse Grip Bent-Over Row?

Avoid rounding your back or pulling with your arms only keep your core tight and lead with your elbows. Also, don’t jerk the bar; use controlled movements to protect your lower back and improve muscle activation.

How many sets and reps should I do for the EZ-Bar Reverse Grip Bent-Over Row?

For strength building, aim for 3–4 sets of 6–8 reps with heavier weights. For muscle endurance or hypertrophy, 3–4 sets of 10–12 reps with moderate weight and controlled tempo works well.

What safety tips should I follow when performing the EZ-Bar Reverse Grip Bent-Over Row?

Always warm up your back and biceps before lifting. Keep a slight bend in your knees, engage your core, and avoid excessive swinging to reduce strain on your lower back.

Are there variations of the EZ-Bar Reverse Grip Bent-Over Row for different goals?

Yes, you can adjust grip width to emphasize different parts of your back, or perform the movement with a pause at the top for extra muscle contraction. You can also use dumbbells or perform single-arm rows to address muscle imbalances.

EZ-Bar Reverse Grip Bent-Over Row

Target Muscles

Primary:

Secondary:

Equipment Required

EZ Bar

Exercise Type

Weight & Reps

How To Do

Stand with feet shoulder-width apart, holding an EZ-Bar with an underhand grip, and hinge forward at the hips so your torso is nearly parallel to the ground. Pull the bar toward your lower abdomen, keeping elbows close to your body and squeezing your shoulder blades together. Maintain a straight back throughout the movement.

Step-by-Step Instructions

Begin by standing with your feet shoulder-width apart, holding an EZ-Bar 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 almost parallel to the ground.
Let the EZ-Bar hang in front of you with your arms fully extended. This is your starting position.
Engage your back muscles and pull the barbell toward your lower abdomen, keeping your elbows close to your body. Squeeze your shoulder blades together at the top of the movement.
Slowly lower the barbell back to the starting position, fully extending your arms.
Repeat for the desired number of repetitions, maintaining proper form throughout the exercise.

Explore more back exercises or ez bar exercises in our exercise library.

Alternative Exercises

Barbell Reverse Grip Bent-over Row

Back

Barbell

Barbell Reverse Grip Bent-Over Row

Back

Barbell

Dumbbell Bent-Over Row

Back

Dumbbell

Dumbbell Reverse Grip Row

Back

Dumbbell

Frequently Asked Questions

What muscles does the EZ-Bar Reverse Grip Bent-Over Row work?: This exercise primarily targets the muscles in your back, especially the lats and middle traps. It also works your biceps, shoulders, and forearms as secondary movers due to the reverse underhand grip.
What equipment do I need for the EZ-Bar Reverse Grip Bent-Over Row, and are there any alternatives?: You’ll need an EZ-Bar to perform this exercise, ideally with weight plates suited to your strength level. If you don’t have an EZ-Bar, you can use a straight barbell, dumbbells, or even resistance bands with an underhand grip.
Is the EZ-Bar Reverse Grip Bent-Over Row suitable for beginners?: Yes, beginners can perform this movement as long as they start with a light weight and focus on proper form. It’s important to master the hip hinge position and keep the spine neutral before progressing to heavier loads.
What are common mistakes to avoid when doing the EZ-Bar Reverse Grip Bent-Over Row?: Avoid rounding your back or pulling with your arms only keep your core tight and lead with your elbows. Also, don’t jerk the bar; use controlled movements to protect your lower back and improve muscle activation.
How many sets and reps should I do for the EZ-Bar Reverse Grip Bent-Over Row?: For strength building, aim for 3–4 sets of 6–8 reps with heavier weights. For muscle endurance or hypertrophy, 3–4 sets of 10–12 reps with moderate weight and controlled tempo works well.
What safety tips should I follow when performing the EZ-Bar Reverse Grip Bent-Over Row?: Always warm up your back and biceps before lifting. Keep a slight bend in your knees, engage your core, and avoid excessive swinging to reduce strain on your lower back.
Are there variations of the EZ-Bar Reverse Grip Bent-Over Row for different goals?: Yes, you can adjust grip width to emphasize different parts of your back, or perform the movement with a pause at the top for extra muscle contraction. You can also use dumbbells or perform single-arm rows to address muscle imbalances.