Reverse Grip Bent-Over Rows

The Reverse Grip Bent-Over Rows is a intermediate compound movement that activates 4 muscle groups simultaneously. It primarily targets the Middle Back, making it one of the more efficient exercises in RepStack's 873-exercise database.

strengthintermediatebarbellpullcompound
Reverse Grip Bent-Over Rows - starting position

Starting position

Reverse Grip Bent-Over Rows - ending position

Ending position

Muscles Worked

Primary Middle Back
Secondary Biceps Lats Shoulders

The middle back handles the primary load during this movement. The biceps and lats and shoulders assist as stabilizers throughout the range of motion.

How to Reverse Grip Bent-Over Rows

  1. 1

    Stand erect while holding a barbell with a supinated grip (palms facing up).

  2. 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. 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. 4

    Slowly lower the weight again to the starting position as you inhale.

  5. 5

    Repeat for the recommended amount of repetitions.

Common Mistakes

  • • Brace your core before initiating the movement — maintain tension throughout the entire range of motion.
  • • Control the eccentric (lowering) phase for at least 2 seconds to maximize muscle fiber recruitment.
  • • Grip the bar evenly on both sides — even a small offset shifts the load asymmetrically.
  • • Keep the bar path as vertical as possible over your base of support.
  • • Squeeze at peak contraction for a full second — this is where most of the growth stimulus occurs.

Similar Exercises

Alternating Kettlebell Row - starting position

Alternating Kettlebell Row

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Bent Over One-Arm Long Bar Row - starting position

Bent Over One-Arm Long Bar Row

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Bent Over Two-Arm Long Bar Row - starting position

Bent Over Two-Arm Long Bar Row

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Bent Over Two-Dumbbell Row - starting position

Bent Over Two-Dumbbell Row

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Frequently Asked Questions

What muscles does the Reverse Grip Bent-Over Rows work?

The Reverse Grip Bent-Over Rows primarily works the Middle Back. Secondary muscles include the Biceps, Lats, Shoulders, which assist during the movement.

Is the Reverse Grip Bent-Over Rows good for beginners?

The Reverse Grip Bent-Over Rows is rated intermediate. Beginners should build foundational strength with simpler movements first, then progress to this exercise once comfortable with the movement pattern.

What equipment do I need for the Reverse Grip Bent-Over Rows?

You need barbell to perform the Reverse Grip Bent-Over Rows. Most commercial gyms will have this available.

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