Reverse-Grip Barbell Row

Lats, Traps, Rhomboids, BicepsBarbell

A foundational barbell row that builds back thickness and width, with extra biceps engagement from the reverse grip. It's performed in a bent-over position and requires solid lower back control.

How to do it

1Stand tall, grab the barbell with an underhand shoulder-width grip, and put a soft bend in your knees.

2Hinge forward at the hips to about 45 degrees with a flat back and natural arch in your lower back.

3Exhale and pull the bar to your lower stomach, driving your elbows back and squeezing your shoulder blades.

4Hold the bar against your belly for a second, fully contracting your back muscles.

5Inhale and smoothly lower the weight back down until your arms are fully extended.

Common mistakes

Rounding your lower back under weight, placing dangerous strain on your spinal discs.

Standing up too high, turning a horizontal row into a shrug.

Yanking the bar up with torso momentum instead of pulling with your back.

Pulling with your arms instead of initiating with your shoulder blades, overloading your biceps.

Breathing

Exhale as you pull the bar toward your belly, and inhale as you lower it down.

Make it harder or easier

To make it easier, reduce your torso angle or lower the weight.

To make it harder, hold a 2-second peak contraction against your belly on every rep.

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.