Barbell Reverse Grip Incline Bench Row
- Músculo objetivo
- Infraspinatus, Latissimus Dorsi, Teres Major, Teres Minor , Trapezius Lower Fibers, Trapezius Middle Fibers
- Músculos sinergistas
- Brachialis, Brachioradialis, Deltoid Posterior
- Equipamiento
- Barbell
- Parte del cuerpo
- Back
- Tipo
- Strength
The barbell reverse grip incline bench row is a chest-supported back exercise performed lying face-down on an incline bench with an underhand grip on the barbell. It targets the lats, teres major and minor, infraspinatus, and the lower and middle trapezius, with the brachialis, brachioradialis, and rear delts assisting. Lying prone removes lower-back strain and momentum, so it isolates the back and builds thickness with strict form.
Cómo hacer el Barbell Reverse Grip Incline Bench Row
- 1Set an adjustable bench to roughly a 30–45° incline and load a barbell on the floor beneath the high end.
- 2Lie face-down on the bench with your chest and stomach supported, your feet braced on the floor or footplate for stability.
- 3Reach down and grip the barbell with an underhand (supinated) grip, hands about shoulder-width apart, and let your arms hang straight.
- 4Brace your core and set your shoulder blades, taking the slack out of the bar before you pull.
- 5Row the bar up toward your lower chest or upper abdomen, driving your elbows back and down close to your sides.
- 6Squeeze your shoulder blades together at the top and hold briefly without lifting your chest off the bench.
- 7Lower the bar under control until your arms are fully extended and your shoulder blades stretch forward.
- 8Complete your reps, then set the bar back down on the floor with control.
Consejos de técnica
- Lead with your elbows rather than your hands so the lats and mid-back do the work instead of the biceps.
- Keep your chest pinned to the bench the whole set — if you have to heave your torso up, the weight is too heavy.
- Pause for a beat at the top of each rep to maximize the squeeze in the lats and trapezius.
- Keep your neck neutral by looking down at the bench rather than craning it up to watch the bar.
- Set the incline lower for more lat involvement or higher for more upper-back and rear-delt emphasis.
Errores comunes
- Lifting the chest off the bench to swing the weight up, which reintroduces momentum and defeats the point of chest support.
- Using too heavy a load and only partially extending the arms, cutting the range of motion and the back stretch.
- Pulling with the hands and forearms first, which turns the movement into a biceps curl and steals tension from the back.
- Flaring the elbows wide, which shifts work to the rear delts and reduces lat engagement.
- Rushing the lowering phase instead of controlling the stretch, losing tension and growth stimulus.
Preguntas frecuentes
What muscles does the barbell reverse grip incline bench row work?
It primarily targets the latissimus dorsi, teres major and minor, infraspinatus, and the lower and middle trapezius. The brachialis, brachioradialis, and rear deltoids assist as synergists.
Why use an underhand (reverse) grip for this row?
The underhand grip tucks your elbows closer to your sides and increases lat and lower-trap involvement, while also letting the brachialis and brachioradialis assist more than a pronated grip would.
Is the reverse grip incline bench row good for beginners?
Yes. Because your chest is supported on the bench, it removes the lower-back strain and cheating of a bent-over row, making strict back-rowing technique easier to learn.
What incline angle should I set the bench to?
Around 30–45° works well. A lower angle puts more emphasis on the lats, while a steeper angle shifts work toward the upper back and rear delts.
How many sets and reps should I do?
For back thickness, 3–4 sets of 8–12 reps with controlled tempo is a sensible default. Use a weight you can row strictly without lifting your chest off the bench.
