Reverse Grip Bent-Over Rows
How to do the Reverse Grip Bent-Over Rows
- 1
Stand erect while holding a barbell with a supinated grip (palms facing up).
- 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
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
Slowly lower the weight again to the starting position as you inhale.
- 5
Repeat for the recommended amount of repetitions.
How to program the Reverse Grip Bent-Over Rows
Sets and reps
As a compound movement, the Reverse Grip Bent-Over Rows responds well to heavier loading. For strength, work in the 3–5 sets of 4–8 reps range with 2–3 minutes of rest between sets. For muscle growth, 3–4 sets of 8–12 reps with 90 seconds of rest is the classic hypertrophy zone. Place it early in your session, when you're freshest, and leave 1–3 reps in reserve on most sets.
Progression
The Reverse Grip Bent-Over Rows is rated intermediate. Earn the right to progress: only add load when every rep of every set moves with consistent technique. Video your sets or use a mirror to check positions, and use double progression (add reps to the top of your range, then add load and reset) rather than jumping weight.
Secondary muscles worked
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Frequently asked questions
What muscles does the Reverse Grip Bent-Over Rows work?
The Reverse Grip Bent-Over Rows primarily targets the Middle Back. It also recruits the Biceps, Lats, Shoulders as supporting muscles.
What equipment do I need for the Reverse Grip Bent-Over Rows?
You need Barbell. Difficulty level: Intermediate.
How many sets and reps of the Reverse Grip Bent-Over Rows should I do?
For strength, do 3–5 sets of 4–8 reps with 2–3 minutes rest. For muscle growth, do 3–4 sets of 8–12 reps with about 90 seconds rest.
