Start free

Reverse Grip Bent-Over Rows

A intermediate strength exercise for the upper back, done with a barbell.

Reverse Grip Bent-Over Rows: starting positionReverse Grip Bent-Over Rows: finishing position
Main muscles
Upper back
Also works
Biceps, Lats and Shoulders
Equipment
Barbell
Level
Intermediate
Type
Compound
Movement
Pull

How to do the Reverse Grip Bent-Over Rows

  1. Stand erect while holding a barbell with a supinated grip (palms facing up).
  2. 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.
  3. 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.
  4. Slowly lower the weight again to the starting position as you inhale.
  5. Repeat for the recommended amount of repetitions.

Sets and reps

Strength3–5 sets of 3–5 reps, rest 2–3 minutes
Muscle3–4 sets of 6–10 reps, rest about 2 minutes
Endurance or fat loss2–3 sets of 12–15 reps, rest 60–90 seconds

Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.

Alternatives to the Reverse Grip Bent-Over Rows

Questions

What muscles does the Reverse Grip Bent-Over Rows work?

Mainly the upper back, with the biceps, lats and shoulders helping.

Is the Reverse Grip Bent-Over Rows good for beginners?

It's rated intermediate. Beginners can build up to it with Bent Over Barbell Row first.

What can I do instead of the Reverse Grip Bent-Over Rows?

Good alternatives that train the upper back: Bent Over Two-Arm Long Bar Row, Bent Over Barbell Row, Bent Over One-Arm Long Bar Row or One-Arm Long Bar Row.

How many sets and reps of the Reverse Grip Bent-Over Rows should I do?

Strength: 3–5 sets of 3–5 reps, rest 2–3 minutes. Muscle: 3–4 sets of 6–10 reps, rest about 2 minutes. Endurance or fat loss: 2–3 sets of 12–15 reps, rest 60–90 seconds.

Exercise steps and photos: free-exercise-db (public domain).