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Warming upChalking the barHeavier than it looksOne more repUp! Your week is ready

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Exercises/Reverse-Grip Barbell Row
BackIntermediate

Reverse-Grip Barbell Row

A bent-over barbell row using an underhand grip with a slightly more upright torso. Emphasises the lower lats and involves the biceps more.

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Primary muscles

  • Lats (Latissimus Dorsi)
  • Rhomboids

Secondary muscles

  • Traps (Trapezius)
  • Biceps
  • Brachialis
  • Rear Delts
  • Lower Back (Erector Spinae)
Sets
3–4
Reps
6–10
Rest
90–120s

How to perform

Reverse-Grip Barbell Row movement

Main muscles working (thicker lines)

Starting position

Hold a barbell underhand at shoulder width. Hinge at the hips with soft knees to about 45 degrees, back flat, arms straight.

  1. 1

    Brace the core and hold the hinge.

  2. 2

    Row the bar to the lower abdomen, keeping the elbows close to the body.

  3. 3

    Squeeze the back at the top.

  4. 4

    Lower slowly to straight arms.

Breathing: Brace before the pull, exhale at the top, inhale as you lower.

Coaching tips

  • Elbows tight and back

  • Bar to the waist

  • Hold the hip angle

Common mistakes

  • Curling the bar with the arms

  • Standing too upright

  • Heaving with the hips

Safety notes

  • The underhand grip loads the biceps; build weight gradually.

Details

Body parts
Back · Arms · Upper Body
Equipment
Barbell
Movement
Horizontal Pull · Hinge
Exercise type
Compound
Training goals
Strength · Muscle Growth

Sets, reps and rest are general guidance — adjust to your goals and experience.

Variations

  • Barbell Bent-Over RowIntermediate→

This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.