Reverse Grip Barbell Row

Overview

How to do it

1. 1

   Setup

   Place your feet shoulder-width apart with your toes pointing forward, and position the barbell on the floor in front of you. For the Reverse Grip Barbell Row, grip the barbell underhand with your palms up and your hands slightly wider than shoulder-width apart.

2. 2

   Bend at the Hips

   Hinge at the hips and keep your back straight. Lower your torso until it is nearly parallel to the floor. Keep a slight bend in your knees for the entire movement.

3. 3

   Grasp the Barbell

   Reach down and take the barbell with an underhand grip. Keep your arms fully extended and hold the bar firmly.

4. 4

   Starting Position

   Set your back flat, lift your chest, and pull your shoulder blades back and down. This is your starting position.

5. 5

   The Row

   Row the barbell toward your upper abdomen or lower chest, keeping your elbows tucked close to your sides. At the top, squeeze your shoulder blades together to fully activate your back muscles.

6. 6

   Lower the Barbell

   Lower the barbell slowly back to the starting position with control. Do not let the weight drag you forward; control the descent instead.

7. 7

   Repeat

   Complete the target number of repetitions.

8. 8

   Keep your back flat and do not let your shoulders round during the exercise.

9. 9

   Hold your head in a neutral position and look slightly forward to support proper spinal alignment.

10. 10

    Use your back muscles to move the weight instead of depending only on your biceps.

11. 11

    Keep your core engaged throughout the movement for stability and to protect your lower back.

Muscles worked

Target

Back

Synergists

Latissimus Dorsi، Infraspinatus، Teres Minor، Posterior Deltoid، Trapezius، Teres Major، Rhomboids، Brachialis، Brachioradialis، Pectoralis Major

Dynamic stabilizers

Biceps Brachii، Triceps

Stabilizers

Erector Spinae، Hamstrings، Gluteus Maximus، Quadriceps، Adductor Magnus

Antagonist stabilizers

Rectus Abdominis، Obliques