Barbell Reverse Grip Bent over Row
- Músculo objetivo
- Infraspinatus, Latissimus Dorsi, Teres Major, Teres Minor , Trapezius Lower Fibers, Trapezius Middle Fibers
- Músculos sinergistas
- Biceps Brachii, Brachialis, Brachioradialis, Deltoid Posterior, Pectoralis Major Sternal Head
- Equipamiento
- Barbell
- Parte del cuerpo
- Back
- Tipo
- Strength
The barbell reverse grip bent over row is a compound back-building pull that uses an underhand (supinated) grip to target the lats, teres major and minor, and the middle and lower traps. The underhand grip lets your elbows tuck close to your sides, recruiting the biceps and brachialis more strongly and emphasizing the lower lats. It's a staple horizontal pull for adding back thickness.
Cómo hacer el Barbell Reverse Grip Bent over Row
- 1Load the barbell and stand with your feet about hip-width apart, the bar over your mid-foot.
- 2Bend at the hips and knees and grip the bar with an underhand (palms-up) grip, hands roughly shoulder-width apart.
- 3Brace your core, set a flat back, and hinge forward until your torso is around 45 degrees or lower, letting the bar hang at arm's length below your shoulders.
- 4Pull the bar toward your lower abdomen, driving your elbows down and back close to your sides.
- 5Squeeze your shoulder blades together at the top, keeping your wrists straight and the bar near your body.
- 6Lower the bar under control back to the fully extended starting position without letting your shoulders round forward.
- 7Complete your reps, then hinge the bar back to the floor with a flat back to finish.
Consejos de técnica
- Lead with your elbows, not your hands — think of driving them down toward your hip pockets to load the lats.
- Keep your wrists neutral and straight; a supinated grip can strain the wrists if you let the bar roll back into your fingers.
- Maintain a fixed hip angle throughout the set so the row stays in your back and doesn't turn into a partial deadlift.
- Use a controlled tempo and a full stretch at the bottom rather than yanking the weight with momentum.
- Brace hard and keep the load moderate; a rounding lower back under a heavy barbell is a real injury risk, so leave ego lifting out of this one.
Errores comunes
- Rounding the lower back to lift heavier, which puts the spine under dangerous shear load.
- Using body english and standing more upright on each rep, which turns the movement into a swing and steals tension from the lats.
- Letting the wrists bend backward under the supinated grip, which strains the wrist and forearm and weakens the pull.
- Flaring the elbows out wide, which shifts work to the rear delts and reduces lat engagement.
- Cutting the range short by not lowering to a full stretch, so the back never works through its full length.
Preguntas frecuentes
What muscles does the barbell reverse grip bent over row work?
It primarily targets the lats, teres major and minor, the infraspinatus, and the middle and lower traps. The biceps, brachialis, brachioradialis, rear delts, and lower chest assist as synergists.
How is the reverse grip row different from a regular bent over row?
The reverse (underhand, supinated) grip keeps your elbows tucked close to your sides, which recruits the biceps more and emphasizes the lower lats, whereas an overhand grip flares the elbows more and shifts work toward the upper back and rear delts.
How wide should my grip be?
About shoulder-width with palms facing up is standard. This lets your elbows track close to your torso for the strongest lat and lower-trap engagement; going too narrow or too wide makes it harder to keep the wrists straight.
Is the reverse grip bent over row good for beginners?
It can be, but master the hip hinge and a flat-back position with light weight first. Because you hold a loaded barbell in a bent-over position, sloppy form risks the lower back, so build the pattern before adding weight.
How many sets and reps should I do?
For back size and strength, 3 to 4 sets of 8 to 12 reps with a weight you can control through a full range works well. Keep the back flat and stop the set once form starts to break down.
