Reverse Grip Barbell Row
In SetGrip: Barbell Row (Reverse Grip)
- Primary muscleUpper Back
- EquipmentBarbell
- DifficultyIntermediate
- TypeCompound · Pull
Supinating your grip on the bent-over row tucks your elbows against your ribs and drags the bar toward your lower abdomen, recruiting more lat and biceps than the overhand Barbell Row's mid-trap emphasis. The underhand wrist position is less forgiving under heavy load, so many lifters run it lighter or switch to the EZ-bar version.
How to do the Reverse Grip Barbell Row
- Stand with your feet shoulder-width apart and knees slightly bent.
- Hold a barbell with an overhand grip, palms facing down, and hands slightly wider than shoulder-width apart.
- Bend forward at the hips, keeping your back straight and chest up, until your torso is almost parallel to the floor.
- Pull the barbell towards your lower chest, squeezing your shoulder blades together.
- Pause for a moment at the top, then slowly lower the barbell back to the starting position.
- Repeat for the desired number of repetitions.
Tip: Pause for a full count with the handle at your torso before letting it go back.
Muscles worked
Primary
Upper Back · Back
The rhomboids and mid traps squeeze the shoulder blades together at the end of each rep, which is where you should feel the strongest contraction.
Common mistakes
- Yanking with the arms — the rep should start with the shoulder blades pulling back, then the elbows follow; if the biceps give out first, you are curling the weight.
- Torso heaving up — on bent-over rows the back angle should not change between reps; if it does, drop the weight.
- Shrugging the shoulders up — pull the elbows back and down and keep the shoulders away from the ears, especially on face pulls.
- Skipping the stretch — let the arms straighten fully and the shoulder blades slide forward at the start of each rep, then pull from there.
Sets, reps and where it fits
| Goal | Sets × reps | Rest |
|---|---|---|
| Strength | 4–5 × 3–6 | 2–3 min |
| Muscle growth | 3–4 × 6–12 | 90–120 s |
| Endurance | 2–3 × 12–20 | 60 s |
Rows are a main movement in any pull or back session and go before pulldowns and arm work. They pair well with a chest press on the same cable stack or a push-up for a push and pull superset.
Variations and alternatives
Similar exercises
Without barbell
Frequently asked questions
What muscles does the Reverse Grip Barbell Row work?
The Reverse Grip Barbell Row primarily works the upper back. It also involves the biceps and forearms, which assist the movement and stabilise the joints.
Is the Reverse Grip Barbell Row good for beginners?
It is rated intermediate, so it suits people who already train regularly. Beginners can still do the Reverse Grip Barbell Row with light load and a spotter or coach watching the first few sessions; if it feels awkward, pick an easier variation from the alternatives below first.
What can I do instead of the Reverse Grip Barbell Row?
If you cannot do the Reverse Grip Barbell Row, try the Bent Knees Smith Machine Inverted Row, the Close Grip Single Arm Bodyweight Standing Row or the Smith Machine Inverted Row. Each of them trains the upper back through a similar movement, so you can swap them in without changing the rest of the workout.
How many sets and reps should I do?
It depends on your goal. For the Reverse Grip Barbell Row, a sensible starting point is strength: 4–5 × 3–6 with 2–3 min rest; muscle growth: 3–4 × 6–12 with 90–120 s rest; endurance: 2–3 × 12–20 with 60 s rest. Put it early in the session while you are fresh, before isolation work for the same muscles.
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