How to do a Reverse Grip Barbell Bent Over Row
Reviewed by Jim Parker, CPT, B.A. Kinesiology
Workouts with Reverse Grip Barbell Bent Over Row
Instructions for Proper Form
Reverse Grip Barbell Bent Over Row is a compound exercise that primarily targets the back, but also hits the biceps and shoulders. The reverse grip can help further emphasize the biceps and recruit different muscles in the back compared to a standard grip. Using a barbell adds stability to the movement, allowing you to focus more on exertion rather than stability.
- Place your feet shoulder width apart and grab the barbell with and underhand, or reverse, grip. Bend your hips backward with your knees slightly bent so that the barbell is resting just in front of your shins and your torso is at a 45 degree angle. Bend your elbows up past your torso to bring the barbell up towards your belly button keeping your spine in a neutral position. Controllably return to the starting position.
Weight & 1 Rep Max Calculator
Average Reverse Grip Barbell Bent Over Row standards by male, female, weight, age and height
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- beginner8reps35lbs1 Rep Max45lbs
- intermediate8reps50lbs65lbs
- advanced8reps60lbs75lbs
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Alternatives & Variations to Reverse Grip Barbell Bent Over Row
1. Dumbbell Row
99.9 mSCORESWAPPED 1,748 TIMESThis compound movement primarily targets the back, but also hits the shoulders and biceps, as well as requiring some core activation for stability. By bracing yourself on the flat bench, you can position your torso parallel to the ground, without needing specific equipment. This is a great exercise with or without limited equipment, and a staple in many back workouts.
2. Dumbbell Bent Over Row
94.4 mSCORESWAPPED 1,649 TIMESDumbbell Bent Over Row is a compound exercise that primarily targets the back, but also hits biceps. The use of dumbbells helps prevent compensating for any discrepancies in strength between sides, as well as adds more instability to the movement compared to equipment like barbells. This can be a great addition to any back workout for building muscle mass and strength.
3. Cable Row
99.8 mSCORESWAPPED 1,450 TIMESCable Row is a compound movement that primarily targets your back, but also hits your shoulders and biceps. This exercise is often done with a specific cable machine that sets you into the perfect position, but you can also use an adjustable cable to have more control over the direction your resistance is coming from. This is a great exercise for building muscle mass and strength in your back, and is a common addition to most upper body or pull workouts.
4. Bent Over Barbell Row
97.1 mSCORESWAPPED 1,248 TIMESBent Over Barbell row is a compound movement that primarily targets your back, but also hits your shoulders, traps, and biceps. The use of a barbell adds more stability to this movement compared to something like dumbbells which can help you focus on exerting strength rather than stabilizing the movement. It’s a great exercise for building strength, and can be a way to start learning more advanced exercises like Olympic Lifts.
5. Lat Pulldown
100 mSCORESWAPPED 1,190 TIMESThis compound exercise primarily targets the back, but also hits the shoulders and biceps. The movement itself is based on a Pull Up, however, by locking your legs into place, you can add significantly more stability to the movement making it easier to complete a rep, as well as getting control over the resistance. This exercise can be easily adapted to meet your needs with different handles.
6. Incline Dumbbell Row
90.5 mSCORESWAPPED 875 TIMESThis is a compound exercise that primarily targets your back. It’s a variation on the more standard Bent Over Row, that uses an incline bench to stabilize your upper body. This added stability ensures that you can't assist yourself by recruiting other muscle groups. The added stability also allows you to focus on moving the weight rather than stabilizing your upper body in the right position.
7. Dumbbell Bent Over Reverse Fly
81.9 mSCORESWAPPED 839 TIMESDumbbell Bent Over Reverse Fly is an isolation exercise that primarily targets the posterior deltoids (back of the shoulder). The use of dumbbells helps prevent compensating for strength discrepancies between sides. Leaning forward during the exercise allows for better isolation of the targeted shoulder muscles while also recruiting some muscle activation in the upper back.
8. Smith Machine Bent Over Row
90.9 mSCORESWAPPED 734 TIMESThis exercise is a Smith Machine variation on Bent Over Row. Like the standard version, this is a compound exercise that primarily targets the back. Using a Smith Machine restricts your range of motion, and adds significantly more stability to the movement. This is a great variation to learn and improve your Bent Over Row.
9. Machine Row
95.6 mSCORESWAPPED 645 TIMESLike other row variations, this is a compound exercise that primarily targets your back. Unlike other variations, using a machine restricts your range of motion, and adds a ton of stability to the movement. This is excellent exercise for learning or practicing the movement of a seated row.
10. Straight-Arm Pulldown
81.4 mSCORESWAPPED 567 TIMESThis is an isolation exercise that primarily targets your back. Pulling the bar down in an arc with your arms straight helps to remove muscle groups like biceps from the movement, and allows you to focus your attention on your back. You can further adjust where in your back you’re targeting by moving your hands closer to the ends of the bar.