Barbell Reverse Grip Bent Over Row
A step-by-step form guide from the Ægir Iron exercise library: how to do the lift, what to watch for, and the muscles it trains.
- Equipment
- Barbell
HOW TO PERFORM
- Take the bar with an underhand grip, palms facing away from you, hands about shoulder width.
- Hinge at the hips with soft knees until the torso is about 45 degrees to the floor, the bar hanging at arm's length below the shoulders.
- Row the bar to the lower ribs, keeping the elbows close to the sides.
- Lower under control to straight arms without letting the back round.
FORM TIPS
- The underhand grip keeps the elbows tucked and brings the biceps in harder, so the bar finishes lower on the body than an overhand row.
- Keep the wrists straight. Letting them bend back under the bar strains the forearms long before the back tires.
- Hold the torso angle. If the chest rises to meet the bar, the weight is heavier than the back can row.
TARGET MUSCLES
Primary
- Lats
- Traps
Secondary
- Shoulders
- Biceps
- Forearms
- Lower Back
Log it in Ægir Iron to track your PRs and estimated 1RM, and to see the sets each muscle gets every week. Free for individual lifters.