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Reverse Grip Bent-Over Rows

Performed using a reverse (supinated) grip, this variation primarily targets your Middle Back, with support from Biceps, Lats, Shoulders. It requires barbell and is best suited to intermediate lifters.

Intermediate level · Equipment: Barbell · Compound · Pull

Primary muscles: Middle Back Secondary muscles: Biceps, Lats, Shoulders

How to perform Reverse Grip Bent-Over Rows

  1. Step 1. Stand erect while holding a barbell with a supinated grip (palms facing up).
  2. Step 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. Step 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. Step 4. Slowly lower the weight again to the starting position as you inhale.
  5. Step 5. Repeat for the recommended amount of repetitions.

Frequently asked questions

What are the primary muscles targeted by the reverse grip bent-over row?

The underhand grip emphasizes the latissimus dorsi and the lower fibers of the trapezius. It also increases biceps brachii involvement compared to a traditional overhand grip.

How does the underhand grip affect rowing technique?

A reverse grip allows the elbows to stay closer to the torso, which facilitates a greater range of motion. This positioning helps maximize peak contraction of the lats at the top of the movement.

What is a common mistake to avoid during this exercise?

Avoid standing too upright, which shifts the load from the back to the upper traps. Maintain a torso angle between 45 degrees and parallel to the floor for optimal back engagement.

How should a beginner progress into the reverse grip row?

Beginners should start with a light barbell or PVC pipe to master the hip hinge and spinal neutrality. Once form is stable, gradually add weight while ensuring the bar travels toward the lower stomach.

What is the recommended set and rep range for hypertrophy?

Perform 3 to 4 sets of 8 to 12 repetitions using a weight that allows for a controlled eccentric phase. This volume provides sufficient mechanical tension for muscle growth while managing fatigue.

Sample sets & reps for Reverse Grip Bent-Over Rows

  • Strength: 4-5 sets × 3-5 reps, 2-3 min rest. 80-90% 1RM, RPE 8-9.
  • Hypertrophy: 3-4 sets × 6-10 reps, 90s-2 min rest. 70-80% 1RM, RPE 7-8.
  • Power / explosiveness: 5-6 sets × 2-3 reps, 2-3 min rest. 60-75% 1RM, max bar speed.

Pick the scheme that matches your goal. Beginners should start at the lower end of every range; progress weight only when you hit the upper end of the rep range with one or two reps in reserve.

Related Middle Back exercises

  • Alternating Kettlebell Row — kettlebell
  • Alternating Renegade Row — kettlebell
  • Bent Over Two-Dumbbell Row — dumbbell
  • Bent Over Two-Dumbbell Row With Palms In — dumbbell
  • Bodyweight Mid Row — other

See all Middle Back exercises →

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