How does the reverse grip affect muscle activation compared to the standard bent-over row?

The underhand grip lets you keep your elbows tucked close to your sides, which shifts more of the work toward the biceps and pulling the upper arms back, and away from the rear delts and upper back compared with a wider overhand row. Studies comparing grips find lat activity changes less than is often assumed, so treat the reverse grip as a change in pulling angle rather than a way to target the lower lats.

Is this exercise suitable for beginners?

Yes, but beginners should start with lighter weights to master proper form before progressing to heavier loads. Using dumbbells can also be a good alternative for better control.

How far should I bend over?

A more horizontal torso gives the lats a longer range of motion but asks more of your lower back to hold the position. Standing more upright lets you handle heavier loads, at the cost of a shorter pull. A torso angle of roughly 45 degrees is a practical middle ground for most lifters.

Where should I pull the bar?

Pull the bar toward your lower abdomen rather than your chest. This path matches the tucked elbow position the underhand grip allows and keeps the bar close to your body throughout the rep.

Is the underhand grip safe for the elbows?

For most lifters it is, as long as the weight stays under control. Distal biceps tendon tears in the gym are mostly reported on the underhand arm during heavy mixed-grip deadlifts, when a straight elbow takes a sudden load, so lower the bar smoothly rather than letting it drop, and switch to the overhand Barbell Bent-Over Row if the front of your elbow hurts.

Should I use lifting straps?

Straps are worth using on heavy sets when your grip gives out before your back does. Doing your lighter sets without them keeps your grip strength improving along with the rest of the lift.

Barbell Bent-Over Row (Reverse Grip)

What Is the Barbell Bent-Over Row (Reverse Grip)?

Barbell Bent-Over Row (Reverse Grip) is a compound exercise that primarily targets the back, specifically the latissimus dorsi, rhomboids, and traps, and also engages the rear delts and biceps. It is an intermediate-level movement, but beginners can perform it with lighter weights to develop proper form and strength. The lower back, glutes, and hamstrings work isometrically throughout to hold the hip hinge.

This variation of the classic barbell bent-over row differs in grip position. With an underhand grip at about shoulder width, the elbows stay tucked and the upper arms travel close to the sides, so the pull relies more on shoulder extension, the main action of the lats, and less on the flared-elbow pull that brings in the rear delts and upper traps more heavily during a wider overhand row. The palms-up grip also places the biceps in their strongest position as elbow flexors, so they tend to contribute more to the pull. The reverse grip is often said to target the lower lats, but there is little evidence that grip choice shifts the work to a specific region of the muscle.

Many lifters row with a more upright torso when using an underhand grip, a style popularized by bodybuilder Dorian Yates and often called the Yates row. A more upright torso typically lets you handle more weight but shortens the pulling range for the back, while a torso closer to parallel with the floor, as in the Barbell Pendlay Row, lengthens it.

This exercise is beneficial for those looking to build a stronger back while also improving arm strength. The underhand grip does not suit everyone, though. Holding a heavy bar palms-up can stress the wrists and the distal biceps tendon, especially with the arms straight at the bottom of each rep, so anyone who finds it uncomfortable can switch to the Dumbbell Bent-Over Row, where the hands are free to rotate into a comfortable position. Focusing on driving the elbows back toward the hips, rather than pulling with the hands, helps keep the lats doing most of the work.

Muscles Worked

MuscleActivation

Latissimus Dorsi: Primary
Biceps Brachii: High
Brachialis: High
Deltoid: Medium
Erector Spinae: Medium
Rhomboid Major: Medium
Teres Major: Medium
Upper Trapezius: Medium
Lower Trapezius: Low
Infraspinatus: Minimal

Instructions

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

Common Mistakes

Standing Up Too Tall
Letting the torso rise closer to upright as the set goes on turns the row into a shrug and shifts the work from the lats and mid-back to the upper traps.
Using Momentum
Heaving the bar up with a hip and torso swing takes the work off the back and strains the lower back, and it usually means the weight is too heavy.
Rounding the Back
A rounded back places unnecessary strain on the spine, so keep your back straight and engage your core throughout the movement.
Pulling to the Chest
Pulling the bar toward the chest instead of the lower abdomen shifts the pull away from the lats and tends to hike the shoulders toward the ears.
Not Controlling the Descent
Dropping the bar to locked elbows and yanking it back up puts sudden stress on the biceps tendons, which the underhand grip already loads more, so lower the bar under control.

Injuries

Barbell Bent-Over Row (Reverse Grip) is a medium risk exercise when performed with proper technique. The lower back holds a loaded hip hinge for the entire set, so the erector spinae tire as the reps add up. If the back rounds late in a set or excessive weight is used, it may lead to lower back strain. Maintaining a neutral spine and engaging the core before each rep helps prevent this.

The underhand grip loads the biceps tendon at the front of the elbow while the forearm is supinated, including near full extension at the bottom of each rep. Distal biceps tendon ruptures are uncommon, but they are documented in heavy lifting with a supinated grip, most often in the underhand arm of a mixed-grip deadlift. Avoid jerking heavy reps off the bottom and lower the bar under control. Some lifters also experience wrist, forearm, or elbow discomfort from holding a straight bar in full supination. Warming up properly and adjusting grip width can reduce stress on the joints.

Poor form or overuse may cause shoulder discomfort. Keeping the elbows close to the sides, ensuring proper shoulder retraction, and avoiding excessive weight can prevent this. If the lower back is the limiting factor, the bench-supported Dumbbell Single-Arm Bent-Over Row or the Cable Seated Row reduces the load on the spine, and the Machine High Row removes the hip hinge entirely. If the underhand grip bothers the elbows or wrists, the overhand Barbell Bent-Over Row trains the same pattern without forced supination. Add weight in small increments, and only once every rep of a set keeps the same flat-back position.

Stop the set if you feel sharp pain at the front of the elbow, a pop or sudden weakness in the arm, or pain that travels down the leg, or if you can no longer keep your back from rounding as fatigue sets in. A pop at the elbow followed by bruising or weakness should be checked by a medical professional promptly.

Overview

Primary Focus: Back
Equipment: Barbell
Modality: Strength
Difficulty: Intermediate

Alternative Exercises

Other Names for the Barbell Bent-Over Row (Reverse Grip)

The Barbell Bent-Over Row (Reverse Grip) is also known as:

Yates Row

Frequently Asked Questions

Q: How does the reverse grip affect muscle activation compared to the standard bent-over row?: The underhand grip lets you keep your elbows tucked close to your sides, which shifts more of the work toward the biceps and pulling the upper arms back, and away from the rear delts and upper back compared with a wider overhand row. Studies comparing grips find lat activity changes less than is often assumed, so treat the reverse grip as a change in pulling angle rather than a way to target the lower lats.
Q: Is this exercise suitable for beginners?: Yes, but beginners should start with lighter weights to master proper form before progressing to heavier loads. Using dumbbells can also be a good alternative for better control.
Q: How far should I bend over?: A more horizontal torso gives the lats a longer range of motion but asks more of your lower back to hold the position. Standing more upright lets you handle heavier loads, at the cost of a shorter pull. A torso angle of roughly 45 degrees is a practical middle ground for most lifters.
Q: Where should I pull the bar?: Pull the bar toward your lower abdomen rather than your chest. This path matches the tucked elbow position the underhand grip allows and keeps the bar close to your body throughout the rep.
Q: Is the underhand grip safe for the elbows?: For most lifters it is, as long as the weight stays under control. Distal biceps tendon tears in the gym are mostly reported on the underhand arm during heavy mixed-grip deadlifts, when a straight elbow takes a sudden load, so lower the bar smoothly rather than letting it drop, and switch to the overhand Barbell Bent-Over Row if the front of your elbow hurts.
Q: Should I use lifting straps?: Straps are worth using on heavy sets when your grip gives out before your back does. Doing your lighter sets without them keeps your grip strength improving along with the rest of the lift.