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Barbell Bent-Over Row (Reverse Grip)
Intermediate - Strength - Compound
Targeted Muscle Group
Back
Recommended Equipment
Barbell
How to do it
The barbell bent-over row with a reverse grip (underhand grip) is a great exercise for targeting the back muscles, particularly the lower lats, as well as the biceps. Here's how to perform it correctly:
Setup:
Stand with your feet shoulder-width apart. Load the barbell with the desired weight. Stand close to the barbell with your shins almost touching it.
Grip the Barbell:
Bend at your hips and knees to reach down and grip the barbell with an underhand (supinated) grip, where your palms are facing up. Your hands should be about shoulder-width apart or slightly wider.
Starting Position:
Lift the barbell by straightening your legs and then your hips to stand up straight, keeping the bar close to your body. Engage your core and maintain a slight bend in your knees. Bend at your hips to lower your torso until it is roughly parallel to the ground or slightly above, maintaining a neutral spine (do not round your back). Your arms should be fully extended, and the barbell should be hanging in front of you.
Executing the Row:
Inhale and pull the barbell towards your lower abdomen or just below your ribcage. Keep your elbows close to your body and squeeze your shoulder blades together at the top of the movement. Focus on using your back muscles rather than your arms to lift the weight.
Lowering the Barbell:
Exhale and slowly lower the barbell back to the starting position with your arms fully extended. Keep your torso stable and avoid any jerky movements.
