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Hominin · exercise

Reverse Grip Bent-Over Rows

Reverse Grip Bent-Over Rows is a intermediate strength exercise using barbell. It works the middle back, with help from the biceps, lats and shoulders.

intermediatebarbellpull movementcompoundstrength

Main muscles
middle back
Also works
biceps, lats, shoulders

How to do it

  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.

Watch a form tutorial on YouTube · Search Hominin for it

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General information, not medical advice: start light, learn the movement before adding weight, and ask a qualified coach or doctor if you are injured or unsure. Exercise data from the Free Exercise DB (public domain).

Reverse Grip Bent-Over Rows: muscles worked and how to do it | Hominin