The barbell reverse grip incline bench row targets the upper back and also engages the bicep and forearms. It is performed on an incline bench with a reverse grip on the barbell, focusing on pulling the weight towards the upper abdomen while maintaining a strong, stable posture.
Also Works
BicepsForearms
How to Perform
1
Set up an incline bench at a 45 degree angle.
2
Sit on the bench facing the backrest with your chest against it.
3
Grab the barbell with a reverse grip (palms facing down) and hands slightly wider than shoulder-width apart.
4
Keep your back straight and core engaged.
5
Pull the barbell towards your upper abdomen, squeezing your shoulder blades together.
6
Pause for a moment at the top of the movement.
7
Slowly lower the barbell back to the starting position.
8
Repeat for the desired number of repetitions.
Pro Tips
•Keep your chest pressed firmly into the bench throughout the row to eliminate lower back involvement.
•Pull with your elbows driving back past your torso, focusing on squeezing the shoulder blades together at the top.
•Use an underhand (supinated) grip shoulder-width apart to increase biceps recruitment and allow a longer range of motion.
Common Mistakes
•Lifting the chest off the bench to cheat the weight up, which defeats the purpose of the incline support.
•Using a grip that is too wide, which limits range of motion and shifts the emphasis away from the lats.
•Extending the wrists backward under load, which strains the forearm flexors.
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