Reverse Grip Bent-Over Rows

Instructions

1. Stand with feet hip-width apart and hold a barbell with an underhand grip, hands about shoulder-width.
2. Hinge at the hips until your torso is roughly 30–45 degrees above parallel, knees slightly bent.
3. Brace your core, keep a neutral spine, and let the bar hang with arms straight.
4. Pull the bar toward your lower ribs/upper abdomen by driving elbows back and down.
5. Pause briefly at the top with shoulder blades squeezed together.
6. Lower the bar under control to full arm extension and repeat.

Benefits

• Builds latissimus dorsi and mid-back thickness
• Improves scapular retraction strength and posture
• Increases biceps and forearm involvement versus overhand rows
• Trains posterior-chain isometric strength (spinal erectors, glutes, hamstrings)
• Carries over to deadlift and pulling performance

Key Points

• Maintain a strong hip hinge and neutral spine throughout.
• Keep elbows close to the body to bias lats and reduce shoulder strain.
• Row to the upper abdomen/lower ribs; avoid shrugging the shoulders.
• Use controlled tempo; avoid bouncing the bar off the torso.
• Brace the core to prevent lumbar extension or rounding.

Common Mistakes

• Rounding the lower back or losing neutral spine
• Using excessive body English or jerking the weight
• Letting elbows flare out, turning it into more of an upper-back shrug
• Not pulling to consistent touch point on the torso
• Cutting range of motion short or dropping the weight too fast
• Hyperextending the neck by looking up excessively