Exercise Profile
  • Target Muscle Group
  • Exercise TypeStrength
  • Equipment RequiredBarbell
  • MechanicsCompound
  • Force TypePull
  • Experience LevelIntermediate
  • Secondary Muscles
    Biceps, Lats, Shoulders
Target Muscle Group

Upper Back

Upper Back Muscle Anatomy Diagram

Reverse Grip Bent Over Row Instructions

  1. Grab a barbell, load some weight on, and place the barbell down in front of you.
  2. Stand with your feet at around shoulder width, bend at the knees, 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. T
  4. o 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 starting position. Repeat for desired reps.

Exercise Tips:

  1. Pause at the top of the exercise and squeeze your shoulder blades together.
  2. Don't let the weight drop down quickly - keep it slow.
  3. Keep your back straight throughout the entire set.
  4. Keep your head up and your eyes looking forward throughout the whole movement.
  5. The bent over row can cause back injuries, so make sure your technique is perfected before loading on the weight.
4 Comments
Mads
Posted on: Thu, 07/03/2014 - 05:49

Also this primarily targets lower lats using the underhand grip.

Mads
Posted on: Tue, 07/01/2014 - 13:36

You people need to stop rating exercises. No exercises are bad, only your form is.

Neil Cully
Posted on: Thu, 01/02/2014 - 12:11

Hi Donna, seated cable row or a dumbbell row on a bench will hit the same muscle groups although there will be a lot less work on the core. Also less stress going through the knees, particularly on the cable row.

Donna
Posted on: Fri, 10/05/2012 - 22:46

Is there an alternate exercise I can do since I have back and knee pain?

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