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Reverse Grip Bent-Over Rows

Reverse Grip Bent-Over Rows is an intermediate compound barbell exercise that mainly works your upper back, with help from your biceps, lats and shoulders.

💪 Upper back🏋️ Barbell📈 Intermediate🔗 Compound🎯 3-5 sets of 5-10 reps
Reverse Grip Bent-Over Rows: starting position
Starting position
Reverse Grip Bent-Over Rows: end position
End position

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.

Muscles worked

Primary: Upper backSecondary: BicepsSecondary: LatsSecondary: Shoulders

Sets and reps

For strength, do 3-5 sets of 5-8 reps with 2-3 minutes of rest. For muscle growth, 3-4 sets of 8-12 reps with 90 seconds of rest. Add a little weight when you hit the top of the range on every set.

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Reverse Grip Bent-Over Rows alternatives

Exercises that train the same main muscle, including options with other equipment.

Dumbbell RowDumbbell · BeginnerInverted RowBodyweight · BeginnerBent Over RowBarbell · BeginnerSeated Cable RowCable · BeginnerLeverage High RowMachine · BeginnerSled RowOther · Beginner

FAQ

What muscles does the reverse grip bent-over rows work?

It mainly works your upper back; your biceps, lats and shoulders assist.

How many sets and reps of reverse grip bent-over rows should I do?

For strength, do 3-5 sets of 5-8 reps with 2-3 minutes of rest. For muscle growth, 3-4 sets of 8-12 reps with 90 seconds of rest. Add a little weight when you hit the top of the range on every set.

Is the reverse grip bent-over rows good for beginners?

It suits lifters with some experience. Beginners can start with a lighter weight or one of the alternatives below.

More back exercises →