Barbell Bent-Over Row (Reverse Grip)

Barbell Bent-Over Row (Reverse Grip) is a compound exercise that primarily targets the upper and middle back, specifically the latissimus dorsi, rhomboids, and traps. Additionally, it engages the biceps as a secondary muscle group. This exercise is considered intermediate-level but can be performed by beginners using lighter weights to develop proper form and strength.

This variation of the classic barbell bent-over row differs in grip position. Unlike the conventional overhand grip, the reverse grip (underhand) emphasizes the lower portion of the lats and engages the biceps more actively. The reverse grip also allows for a slightly greater range of motion, potentially enhancing back development. Additionally, this movement can be performed using dumbbells, which provide more flexibility and allow for unilateral training to correct muscle imbalances.

This exercise is beneficial for those looking to build a stronger, well-defined back while also improving arm strength. The reverse grip provides a more natural wrist positioning for some individuals, reducing wrist strain and allowing for better muscle engagement.

1. Stand with your feet shoulder-width apart while holding a barbell with an underhand (reverse) grip, hands about shoulder-width apart.
2. Slightly bend your knees and hinge at your hips, lowering your torso to about a 45-degree angle while keeping your back straight.
3. Engage your core and pull the barbell toward your lower ribcage, keeping your elbows close to your body.
4. Squeeze your shoulder blades together at the top of the movement, ensuring full contraction of your back muscles.
5. Slowly lower the barbell back to the starting position in a controlled motion.
6. Repeat for the desired number of repetitions.

This exercise carries a moderate risk of injury if performed with improper form or excessive weight.

• Lower Back Strain: If the back is rounded or excessive weight is used, it may lead to lower back strain. Maintaining a neutral spine and engaging the core helps prevent this.
• Wrist or Elbow Discomfort: Some lifters may experience wrist or elbow discomfort due to the reverse grip. Warming up properly and adjusting grip width can reduce stress on the joints.
• Shoulder Overuse: Poor form or overuse may cause shoulder discomfort. Ensuring proper shoulder retraction and avoiding excessive weight can prevent injury.