Video
Instructions
- Stand with feet shoulder-width apart holding a barbell with an underhand grip (supination).
- Bend at hips and knees to bring torso near parallel to the floor, keeping the back straight.
- Let the barbell hang at arm’s length directly below shoulders.
- Pull the barbell towards your lower abdomen by retracting your shoulder blades.
- Pause briefly at the top while squeezing your back muscles.
- Lower the barbell under control to the starting position.
Technical Tips
- Maintain a flat back and engaged core throughout.
- Avoid using momentum or jerking the weight.
- Keep elbows close to your torso during the movement.
Breathing Tips
- Inhale as you lower the barbell.
- Exhale as you pull the barbell towards your torso.
Restrizioni mediche
- Lower back injuries
- Herniated disc
- Severe shoulder impingement
- Distal biceps tendon pathology
What is a reverse grip bent-over row?
A reverse grip bent-over row is a barbell rowing exercise performed with an underhand (supinated) grip to target the back and biceps muscles effectively.
Why use a reverse grip for bent-over rows?
Using a reverse grip increases biceps involvement and may be more comfortable for lifters with shoulder mobility limitations, while still effectively targeting the lats and mid-back.
Is reverse grip bent-over row safe for the lower back?
It is safe if performed with proper form, a neutral spine, and controlled weight; individuals with existing lower back issues should consult a professional before performing it.
Can I replace regular rows with reverse grip rows?
Reverse grip rows can complement regular rows but should not fully replace them, as both variations offer unique muscle activation benefits in training programs.
What grip width is best for reverse grip bent-over rows?
A shoulder-width underhand grip is generally optimal for effective back and biceps activation while maintaining wrist and elbow comfort.
The Reverse Grip Bent-Over Row is a fundamental compound exercise that develops both back and arm strength using a supinated grip. This underhand grip variation shifts greater emphasis onto the biceps while effectively targeting the lats, rhomboids, and mid-back muscles. Its execution involves bending over with a neutral spine and pulling the barbell towards the lower abdomen, promoting hypertrophy and strength in the posterior chain. This movement is essential in bodybuilding and strength training programs to build thickness and pulling power, improve posture, and enhance grip stability. Regular integration of reverse grip rows supports balanced upper body development and improves performance in other pulling exercises due to its comprehensive engagement of back and arm musculature.