The barbell reverse grip bent over row is a compound exercise targeting the upper back, with secondary emphasis on the bicep and forearms. It involves pulling a barbell towards the lower chest while bent over, requiring good form and core stability.
Also Works
BicepsForearms
How to Perform
1
Stand with your feet shoulder-width apart and knees slightly bent.
2
Hold a barbell with an overhand grip, palms facing down, and hands slightly wider than shoulder-width apart.
3
Bend forward at the hips, keeping your back straight and chest up, until your torso is almost parallel to the floor.
4
Pull the barbell towards your lower chest, squeezing your shoulder blades together.
5
Pause for a moment at the top, then slowly lower the barbell back to the starting position.
6
Repeat for the desired number of repetitions.
Pro Tips
•Use an underhand (supinated) grip, which shifts more work to the lower lats and biceps compared to an overhand row.
•Pull the bar to your lower stomach or belt line, keeping your elbows close to your body.
•Maintain a 45-60 degree torso angle and don't let your back round or rise during the set.
Common Mistakes
•Using the same weight as overhand rows and compensating with body swing, since the underhand grip is slightly stronger.
•Flaring the elbows wide, which shifts the emphasis away from the lower lats and toward the upper back.
•Rounding the lower back under heavy loads because the underhand grip tempts people to go heavier.