How to Do the Reverse Grip Bent-Over Rows
💪 Middle Back, Biceps, Lats, Shoulders🏋️ Barbell📊 Intermediate🏷️ Strength
How to perform it
- Stand erect while holding a barbell with a supinated grip (palms facing up).
- Bend 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.
- While 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.
- Slowly lower the weight again to the starting position as you inhale.
- Repeat for the recommended amount of repetitions.
Muscles worked
The Reverse Grip Bent-Over Rows primarily targets your Middle Back, with support from your Biceps, Lats, Shoulders. You'll need barbell.
Make it count toward your goal
Random sets rarely move the needle. In NYUS, the Reverse Grip Bent-Over Rows slots into a plan built for your goal — sets, reps and progression auto-suggested, logged in two taps, and folded into a weekly review that adapts what comes next.