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IntermediateBackBarbellCompound

Reverse Grip Bent-Over Row

A bent-over row variation using an underhand grip that shifts emphasis to the lower lats and biceps.

Reverse Grip Bent-Over Row demonstration

Visual demonstration — Reverse Grip Bent-Over Row

Muscles Worked

Lower Latissimus Dorsi (Primary)RhomboidsBicepsTrapezius

Step-by-Step Instructions

  1. 1Stand holding a barbell with an underhand (supinated) grip, shoulder-width apart
  2. 2Hinge at the hips until torso is roughly 45 degrees
  3. 3Keep your core braced and back flat
  4. 4Pull the bar to your lower abdomen
  5. 5Lower slowly and repeat

Training Recommendations

Strength
Sets4-5
Reps4-6
Rest2-3 min
Hypertrophy
Sets3-4
Reps8-12
Rest60-90 sec
Endurance
Sets2-3
Reps12-15
Rest45-60 sec

Tips & Variations

  • The underhand grip shifts emphasis to the lower lats
  • Keep elbows close to the body
  • Don't round your back

Common Mistakes to Avoid

  • Using too much body momentum
  • Rounding the upper back
  • Grip slipping on heavier sets

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