Reverse Grip Bent-Over Rows
How to do the Reverse Grip Bent-Over Rows with correct form, the muscles it works, and where it fits a training plan you actually stick to.
Mid Back
Biceps, Lats, Shoulders
Barbell
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.
Log it, see it on your body.
Every Reverse Grip Bent-Over Rows set you log feeds Ascend's anatomy heatmap, so your mid back volume is visible at a glance, and counts toward your bodyweight-strength tier.
More mid back exercises
Reverse Grip Bent-Over Rows: common questions
What muscles does the Reverse Grip Bent-Over Rows work?
The Reverse Grip Bent-Over Rows primarily works the Mid Back. It also recruits the Biceps, Lats and Shoulders as supporting muscles.
Is the Reverse Grip Bent-Over Rows suitable for beginners?
The Reverse Grip Bent-Over Rows is an intermediate-level exercise. It's best once you've built a base of general strength and movement control, beginners can work up to it.
What equipment do I need for the Reverse Grip Bent-Over Rows?
To do the Reverse Grip Bent-Over Rows you'll need a barbell.
Is the Reverse Grip Bent-Over Rows a compound or isolation exercise?
The Reverse Grip Bent-Over Rows is a compound exercise, it moves multiple joints and works several muscle groups at once, which makes it efficient for building overall strength.
How do I do the Reverse Grip Bent-Over Rows with correct form?
Stand erect while holding a barbell with a supinated grip (palms facing up). Follow the full step-by-step above for the complete movement.
Log your Reverse Grip Bent-Over Rows sets, free.
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