Back / Intermediate / Compound (multi-joint)

Reverse-Grip Barbell Row

A bent-over row with an underhand grip that builds the lats, upper back and biceps.

At a glance

Primary

Lats, Upper back (rhomboids, mid/lower traps)

Secondary

Biceps, Rear delts, Lower back (erectors), Forearms & grip

Equipment

Barbell

Movement pattern

Row, Shoulder-blade squeeze, Elbow flexion (curl)

Level

Intermediate

Type

Back, Compound (multi-joint)

Loads the lower back. Use a load you can control and skip it if it causes pain.

How to do it

1. Hold a barbell with an underhand, shoulder-width grip.
2. Hinge at the hips with knees slightly bent until your torso is about 45 degrees or lower, back flat.
3. Row the bar to your lower ribs, driving your elbows back close to your body.
4. Lower the bar under control to straight arms.

Tips

• Keep your back flat and torso still; do not jerk the weight.

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