Barbell Reverse Grip Incline Row
- Músculo objetivo
- —
- Equipamiento
- Barbell
- Parte del cuerpo
- Back
- Tipo
- Strength
The barbell reverse grip incline row is a chest-supported back exercise that builds the upper back and lats using an underhand (supinated) grip, with the biceps assisting the pull. Lying chest-down on an incline bench keeps your torso fixed, removing lower-back strain so you can focus on rowing the bar with strict form.
Cómo hacer el Barbell Reverse Grip Incline Row
- 1Set an incline bench to roughly 30–45° and load a barbell on the floor in front of it.
- 2Lie chest-down on the bench with your chest and stomach supported and your feet braced on the floor or footplates for stability.
- 3Reach down and grip the bar with an underhand (palms-up) grip, hands roughly shoulder-width apart, and let your arms hang straight toward the floor.
- 4Set your shoulders by pulling your shoulder blades down and back before you start the pull.
- 5Row the bar up toward your lower chest, driving your elbows back and down close to your sides.
- 6Squeeze your upper back and lats at the top, keeping your wrists straight and your chest pinned to the bench.
- 7Lower the bar under control until your arms are fully extended again, keeping tension on your back.
- 8Complete your reps, then set the bar down on the floor with control.
Consejos de técnica
- Lead with your elbows rather than your hands so the back muscles do the work instead of the arms.
- Keep your chest glued to the bench throughout the set so your torso can't swing or generate momentum.
- Use a controlled tempo and pause briefly at the top to maximize tension on the upper back and lats.
- Pick a weight you can row with a full range of motion; the chest support means cheating shows up as a partial rep, not body english.
Errores comunes
- Pulling with the arms first and shrugging the shoulders up, which shifts work off the back and onto the biceps and traps.
- Lifting your chest off the bench to heave the weight, which reintroduces the lower-back strain the incline setup is meant to remove.
- Cutting the range of motion short by not fully extending the arms at the bottom, reducing the lat stretch and overall work.
- Letting the wrists bend back under the load, which strains the wrists and weakens the pulling position.
- Going too heavy so the elbows flare wide and the bar drifts away from the body, breaking the strong rowing line.
Preguntas frecuentes
What muscles does the barbell reverse grip incline row work?
It mainly works the upper back and lats, with the underhand grip placing extra emphasis on the lower lats. The biceps assist with the pull, and the chest support takes the lower back out of the movement.
Why use an underhand (reverse) grip for rows?
A supinated, palms-up grip lets you keep your elbows tucked closer to your sides, which biases the lats and lower lats and naturally recruits more biceps than an overhand grip.
Is the reverse grip incline row good for beginners?
Yes. Because your chest is supported on the bench, your torso stays fixed and you can't swing the weight, making it an easier row to learn with good form than a bent-over barbell row.
How many sets and reps should I do?
For back hypertrophy, 3–4 sets of 8–12 controlled reps works well. Prioritize a full stretch at the bottom and a hard squeeze at the top over piling on weight.
What's a good alternative to this exercise?
A standing bent-over barbell row or a chest-supported dumbbell row train similar muscles. The chest-supported variations keep the lower back protected, much like this incline version.
