Back
Bent Over Rowing Reverse
Master the underhand grip barbell row to prioritize lat development and build mid-back thickness with control.
How to perform.
Follow the sequence — setup is half the lift.
Stand with your feet shoulder-width apart and grip the barbell with an underhand grip, palms facing forward.
Hinge at the hips and lean your torso forward at a 45-degree angle while maintaining a neutral spine.
Let the barbell hang at arm's length, keeping your shoulders retracted and your core engaged.
Pull the bar toward your lower ribcage by driving your elbows back and squeezing your shoulder blades together.
Briefly pause at the top of the movement to maximize muscle contraction.
Lower the barbell slowly back to the starting position until your arms are fully extended.
Maintain a stable lower body and avoid using momentum to lift the weight.
Common mistakes.
Fix these first — they cost reps, kilos, and joints.
- Rounding the lower back during the lift
- Using a jerking motion to pull the weight up
- Pulling the bar too high toward the chest instead of the waist
- Standing too upright which shifts focus to the upper traps
Muscles worked.
The primary movers do the work; the stabilizers keep the path honest.