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

This exercise primarily targets the muscles of the back, especially the lats and middle traps, while also engaging the biceps, rear deltoids, glutes, and hamstrings. The reverse grip places more emphasis on the biceps compared to the traditional bent-over row.

Do I need a barbell to perform the reverse grip bent-over row, or can I use alternatives?

A barbell is ideal for balanced loading and progression, but you can substitute with dumbbells, an EZ curl bar, or a cable machine if a barbell isn’t available. Keep the reverse (underhand) grip to maintain similar muscle activation.

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

Beginners can do this exercise, but it requires proper form and core stability to prevent strain on the lower back. Start with lighter weights and focus on posture before increasing load.

What are common mistakes when performing a reverse grip bent-over row?

Common mistakes include rounding the back, using excessive momentum, letting elbows flare out, and standing too upright. Maintain a flat back, controlled movement, and keep elbows close to your torso for optimal safety and effectiveness.

How many sets and reps should I do for barbell reverse grip bent-over rows?

For strength and muscle growth, aim for 3–4 sets of 8–12 reps with controlled form. If focusing on endurance or lighter conditioning, 2–3 sets of 12–15 reps may be more appropriate.

What safety tips should I follow when performing this exercise?

Always warm up your back and shoulders before lifting, engage your core to protect the spine, and avoid jerking the weight. Use a weight that you can control for the full range of motion without compromising posture.

Are there variations of the reverse grip bent-over row I can try?

Yes, you can try a T-bar reverse grip row, a reverse grip dumbbell row, or perform the movement on a Smith machine for added stability. Adjusting grip width or tempo can also change muscle emphasis and challenge.

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 hinging forward at the hips until your torso is nearly parallel to the ground. Pull the barbell toward your lower ribcage, keeping elbows close to your body and squeezing your shoulder blades together at the top. Maintain a straight back throughout the movement.

Step-by-Step Instructions

Begin by standing with your feet shoulder-width apart, holding a barbell with an underhand (reverse) 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 straight down from your shoulders, keeping your arms fully extended.
Engage your back muscles and pull the barbell toward your lower ribcage. Keep your elbows close to your body as you lift.
Squeeze your shoulder blades together at the top of the movement, ensuring full contraction of your back muscles.
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 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 muscles of the back, especially the lats and middle traps, while also engaging the biceps, rear deltoids, glutes, and hamstrings. The reverse grip places more emphasis on the biceps compared to the traditional bent-over row.
Do I need a barbell to perform the reverse grip bent-over row, or can I use alternatives?: A barbell is ideal for balanced loading and progression, but you can substitute with dumbbells, an EZ curl bar, or a cable machine if a barbell isn’t available. Keep the reverse (underhand) grip to maintain similar muscle activation.
Is the Barbell Reverse Grip Bent-Over Row suitable for beginners?: Beginners can do this exercise, but it requires proper form and core stability to prevent strain on the lower back. Start with lighter weights and focus on posture before increasing load.
What are common mistakes when performing a reverse grip bent-over row?: Common mistakes include rounding the back, using excessive momentum, letting elbows flare out, and standing too upright. Maintain a flat back, controlled movement, and keep elbows close to your torso for optimal safety and effectiveness.
How many sets and reps should I do for barbell reverse grip bent-over rows?: For strength and muscle growth, aim for 3–4 sets of 8–12 reps with controlled form. If focusing on endurance or lighter conditioning, 2–3 sets of 12–15 reps may be more appropriate.
What safety tips should I follow when performing this exercise?: Always warm up your back and shoulders before lifting, engage your core to protect the spine, and avoid jerking the weight. Use a weight that you can control for the full range of motion without compromising posture.
Are there variations of the reverse grip bent-over row I can try?: Yes, you can try a T-bar reverse grip row, a reverse grip dumbbell row, or perform the movement on a Smith machine for added stability. Adjusting grip width or tempo can also change muscle emphasis and challenge.