Exercise Profile
  • Target Muscle Group
  • Exercise TypeStrength
  • Equipment RequiredEZ Bar
  • MechanicsCompound
  • Force TypePull
  • Experience LevelBeginner
  • Secondary Muscles
    Biceps, Lats, Shoulders
Target Muscle Group

Upper Back

Upper Back Muscle Anatomy Diagram

EZ Bar Reverse Grip Bent Over Row Instructions

  1. Grab an EZ bar, load on your required weight, and sit the bar down in front of you.
  2. Stand with your feet at around shoulder width, bend at the knees, and squat down to grip the bar with a reverse grip (thumbs at the top of the bar) and your hands wider than shoulder width apart.
  3. Keeping your back straight, stand straight up so you're holding the bar in front of you against your waist.
  4. To get into the starting position bend you knees slightly, and while keeping your back straight let the barbell slide down your thighs until it drops just below knee level. This is the stance that should not change throughout the set.
  5. Now pull the bar up to just below your chest.
  6. Squeeze your shoulder blades together at the top of the movement.
  7. Then slowly lower the bar back to the start position.
  8. Repeat for desired reps.

Exercise Tips:

  1. Keep your elbows tucked in at your sides.
  2. Keep your back straight.
  3. For maximum results, do the exercise slowly and control the weight.
  4. Squeeze your shoulder blades together at the top of the movement.
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