Reverse Grip Bent-Over Rows

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.

Muscles worked

Role	Muscles
Primary	middle back
Secondary	biceps, lats, shoulders
Equipment	barbell
Difficulty	intermediate
Type	compound

No barbell? Train the same muscles with these

Ordered by how likely you are to own the 6 options.

Bent Over Two-Dumbbell Row Dumbbell Dumbbell Incline Row Dumbbell One-Arm Dumbbell Row Dumbbell Inverted Row Bodyweight Bent Over Two-Dumbbell Row With Palms In Dumbbell Alternating Renegade Row Kettlebell

Easier than the Reverse Grip Bent-Over Rows

Same movement pattern, lower entry difficulty — work up from here.

Bent Over Barbell Row beginner · Barbell Bent Over Two-Dumbbell Row beginner · Dumbbell Dumbbell Incline Row beginner · Dumbbell

Harder than the Reverse Grip Bent-Over Rows

One Arm Chin-Up expert · Other Equipment Mixed Grip Chin expert · Other Equipment Alternating Renegade Row expert · Kettlebell

Superset the Reverse Grip Bent-Over Rows with

Opposing chest work — alternate sets without extra rest.

Barbell Guillotine Bench Press chest Neck Press chest Wide-Grip Barbell Bench Press chest Wide-Grip Decline Barbell Bench Press chest

Common questions

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

The Reverse Grip Bent-Over Rows primarily works the mid back, with the biceps, lats, and shoulders as secondary movers. Bent Over Barbell Row, Bent Over Two-Dumbbell Row, and Dumbbell Incline Row train the same muscle, across 8 equipment types.

What equipment do you need for the Reverse Grip Bent-Over Rows?

A Barbell. Without a barbell, Bent Over Two-Dumbbell Row, Dumbbell Incline Row, and One-Arm Dumbbell Row train the same muscle, and 4 of the catalogue's options for this muscle need no equipment.

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

It is rated intermediate. Start with Bent Over Barbell Row, Bent Over Two-Dumbbell Row, and Dumbbell Incline Row and work up.

Where should the Reverse Grip Bent-Over Rows go in a workout?

Early — the Reverse Grip Bent-Over Rows is compound, working 4 muscle groups, so run it first or second while you are fresh, then superset Barbell Guillotine Bench Press and Neck Press later.

Similar exercises

Bent Over Barbell Row Barbell Bent Over Two-Dumbbell Row Dumbbell Dumbbell Incline Row Dumbbell One-Arm Dumbbell Row Dumbbell Seated Cable Rows Cable Machine Smith Machine Bent Over Row Machine