Reverse Grip Bent-Over Rows
Works the middle back.
- Primary muscles
- Middle back
- Secondary muscles
- Biceps, Lats, Shoulders
- Equipment
- Barbell
- Level
- Intermediate
- Mechanic
- Compound
- Force
- Pull
How to do it
- Stand erect while holding a barbell with a supinated grip (palms facing up).
- 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.
- 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.
- Slowly lower the weight again to the starting position as you inhale.
- Repeat for the recommended amount of repetitions.
Track it
Log every set in Pensum. It keeps your best sets and estimates your one-rep max as you go. Estimate your 1RM now.
More Middle back exercises
- Bent Over Barbell Row Barbell
- Bent Over One-Arm Long Bar Row Barbell
- Bent Over Two-Arm Long Bar Row Barbell
- Incline Bench Pull Barbell
- Lying Cambered Barbell Row Barbell
- One-Arm Long Bar Row Barbell
- Straight Bar Bench Mid Rows Barbell
- T-Bar Row with Handle Barbell