Reverse Grip Bent Over Rows
Also called underhand barbell row, supinated barbell row
Quick answer
Reverse-grip bent-over rows are a barbell row done with your palms facing up: hinged forward at the hips with a flat back, you pull the bar to your lower stomach. They work the middle back and lats, with the rear shoulders, biceps and lower back assisting.
Written by the GymStreak coaching team · Updated
Muscles worked
Primary
Secondary
How to do Reverse Grip Bent Over Rows
- 1
Stand with feet shoulder width apart holding a barbell or EZ bar in an underhand grip. Your hands should be shoulder width apart on the bar.
- 2
Keep your back straight and bend over at the hips until your back is almost parallel with the floor. This is your starting position.
- 3
Keeping the rest of your body stationary and your elbows in, row the barbell up towards your body. Focusing on contracting your back muscles as you do so.
- 4
Hold the contraction at the top for a second then slowly return to the starting position.
Form cues
- Hinge at the hips with a flat back until your torso is well forward.
- Pull the bar to your lower stomach, driving your elbows back close to your sides.
- Squeeze your shoulder blades together at the top.
- Hold your torso angle still; only the bar moves.
- Lower under control until your arms are straight, staying braced.
Breathing: Brace with a breath before each pull, breathe out as the bar reaches your stomach, and breathe in as you lower it.
Common Reverse Grip Bent Over Rows mistakes
Standing up more with each rep
Set your hip hinge and keep that torso angle for the whole set; if you drift upright, the weight is too heavy.
Heaving the bar up with the hips
Keep your hips and knees still and start each rep by pulling the elbows back.
Turning the row into a biceps curl
Think about driving your elbows toward your back pockets rather than curling the bar up with your hands.
Rounding the lower back
Keep your chest up and your back flat, bending your knees slightly so your hips can hinge back.
Sets and reps by goal
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–5 | 3–6 | 2–3 min |
| Muscle growth | 3–4 | 6–12 | 1–2 min |
| Muscular endurance | 2–3 | 12–20 | 30–60 s |
Starting ranges in line with the ACSM guidance on resistance training. Pick a load you can lift with good form for every rep, and add weight or reps gradually.
Reverse Grip Bent Over Rows variations and alternatives
Variations
- Bent-Over Barbell Row
The same row with an overhand grip.
- Smith Machine Bent-Over Row
A fixed bar path makes it easier to focus on the pull.
- EZ-bar reverse-grip row
The angled grip is more comfortable on the wrists for some lifters.
Alternatives
- One-Arm Dumbbell Row
A supported single-arm row that takes load off the lower back.
- Seated Cable Row
A seated row with no hip hinge, useful if your lower back tires first.
- Underhand Cable Pulldown
A vertical pull with the same palms-up grip for the lats and biceps.
Reverse Grip Bent Over Rows FAQ
What muscles do reverse-grip rows work?
They train the middle back (rhomboids and middle traps) and the lats, which pull your elbows back close to your body. The rear delts assist, the biceps work harder than in an overhand row because of the palms-up grip, and the lower back and hamstrings hold the bent-over position.
Underhand vs overhand barbell row: which is better?
Neither is better for everyone. The underhand grip keeps the elbows closer to your sides, which brings in more lats and biceps. The overhand grip lets the elbows travel a little wider for more upper-back and rear-delt work. Many lifters rotate between both across training blocks.
How far should I bend over for a barbell row?
Anywhere from about 45 degrees to nearly parallel with the floor works, as long as your back stays flat. A more horizontal torso gives a longer pull but works the lower back and hamstrings harder, while a more upright torso lets you handle more weight. Pick an angle and keep it for the whole set.
Why do I feel reverse-grip rows in my lower back?
Your lower back works hard to hold the bent-over position, so some fatigue there is expected. If it gives out first, reduce the weight, check your back stays flat and stop heaving the bar with your hips. A one-arm dumbbell row or cable row takes that load off. If it causes pain, stop and get it checked by a qualified professional.
Sources
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