Reverse-Grip Bent-Over Row

Lats, Biceps, TrapsBarbell

The underhand bent-over barbell row builds your lats, upper back, and biceps. An underhand grip lets you pull deeper into the lower lats with a natural elbow path, placing a moderate load on your posterior chain.

How to do it

1Grip the barbell with an underhand, shoulder-width grip and stand tall.

2Keep a soft bend in your knees and hinge forward at your hips to about a 45-degree angle with a flat back.

3Drive your elbows back and pull the bar straight into your lower belly.

4Pause for a second at the top, squeezing your shoulder blades together.

5Lower the bar under control back to the starting position without relaxing your upper back.

Common mistakes

Rounding your lower back while hinged over, putting excess strain on your spinal discs.

Pulling the bar up to your chest instead of your belly, overloading your shoulders and neck.

Using excessive torso momentum to swing the bar up, taking work off the target muscles.

Breathing

Exhale as you pull the bar into your body; inhale as you lower the weight under control.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.