Reverse-Grip Barbell Row
Muscles worked
Instructions
- 1Stand erect while holding a barbell with a supinated grip (palms facing up).
- 2Bend your knees slightly and bring your torso forward, by bending at the waist, while keeping the back straight until it is almost parallel to the floor. Tip: Make sure that you keep the head up. The barbell should hang directly in front of you as your arms hang perpendicular to the floor and your torso. This is your starting position.
- 3While keeping the torso stationary, lift the barbell as you breathe out, keeping the elbows close to the body and not doing any force with the forearm other than holding the weights. On the top contracted position, squeeze the back muscles and hold for a second.
- 4Slowly lower the weight again to the starting position as you inhale.
- 5Repeat for the recommended amount of repetitions.
table_chartRecommended sets and reps
These ranges vary depending on your training goal — adjust the load accordingly.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| boltStrength | 4–5 | 3–6 | 3–5 min |
| fitness_centerHypertrophy | 3–4 | 8–12 | 90 s |
| timerEndurance | 2–3 | 15–20 | 30–45 s |
About Reverse-Grip Barbell Row
The reverse-grip barbell row is a variation of the classic bent-over row where the palms face up instead of down. This grip change slightly reduces trap and shoulder involvement while shifting more emphasis onto the mid-back, lats, and biceps, which are naturally more engaged in this position. The starting position mirrors the classic row: torso bent forward, back straight, bar hanging in front of the legs. It's a great way to add variety to horizontal pulling work and to build the biceps alongside the back, while keeping an effective compound movement for overall back mass.
check_circleBenefits
- check_circleStrongly targets the mid-back and lats
- check_circleEngages the biceps more than a pronated grip
- check_circleAdds useful variety to horizontal pulling movements
- check_circleAllows heavy loading for building back mass
lightbulbExecution tips
- lightbulbKeep the back straight and head up throughout the movement
- lightbulbKeep the elbows close to the body during the pull
- lightbulbLet the forearms only hold the bar, not drive the movement
- lightbulbSqueeze the back hard for a second at the top
- lightbulbControl the descent to benefit from the full stretch
warningCommon mistakes
- warningRounding the back while bending the torso forward
- warningUsing leg momentum to help lift the bar
- warningStanding the torso up on each rep instead of keeping it stable
- warningPulling the bar too high toward the neck, outside the effective range
helpFrequently asked questions
How is this different from the classic barbell row?expand_more
The underhand grip engages the biceps and mid-back more, while the classic overhand grip involves the traps and shoulders slightly more.
Is this more beginner-friendly?expand_more
The underhand grip is often more comfortable on the wrists and makes it easier to feel the back contraction, making it a good entry point.
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