What is the benefit of using a reverse grip?

An underhand grip allows the elbows to tuck closer to the body, which increases the recruitment of the lower lats and involves the biceps more than an overhand grip.

How heavy should I go with this exercise?

Select a weight that allows you to maintain a flat back throughout the set. If your torso starts rising or your back rounds, the weight is too heavy.

Is this better than a standard overhand row?

Neither is objectively better, but the reverse grip version is superior for targeting the lower portion of the lat muscles and increasing bicep activation.

Bent Over Reverse Grip Barbell Row Guide

Learn the correct technique for the reverse grip barbell row to target your lats and improve back thickness with our expert guide.

How to Perform

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

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

Primary movers

Lats

Stabilizers

Biceps
Rhomboids
Rear Deltoids
Lower Back

Related Guides

Lats · Back