Barbell Reverse Grip (Underhand) Bent Over Row

Barbell Reverse Grip (Underhand) Bent Over Row

The Barbell Reverse Grip Bent Over Row is a variation of the classic bent-over row, using an underhand grip to shift the focus more onto the lower lats and biceps. This exercise is excellent for enhancing upper body strength and improving posture.

How to do Barbell Reverse Grip (Underhand) Bent Over Row

1. Grip and Stance: Stand with your feet shoulder-width apart, knees slightly bent. Grasp a barbell with an underhand grip (palms facing up), hands about shoulder-width apart.
2. Hinge Forward: Bend forward at your waist while maintaining a straight back. Lean until your torso is almost parallel to the floor, letting the barbell hang in front of you.
3. Perform the Row: Pull the barbell towards your waist, keeping your elbows close to your body. Squeeze your shoulder blades together at the top of the movement.
4. Lower the Barbell: Slowly release the barbell back to the starting position, extending your arms fully.

Form Tips

• Maintain a Neutral Spine: Ensure your back is straight to avoid any strain.
• Control the Movement: Focus on a smooth, controlled rowing motion. Avoid any jerking or swinging.
• Keep the Elbows Tucked: Your elbows should stay close to your body to maximize lat engagement.
• Avoid Excessive Momentum: Use your muscles to power the movement rather than relying on momentum.

Primary Muscles Targeted

• Lats (Latissimus Dorsi): Especially targeted due to the underhand grip.
• Upper Back (Trapezius and Rhomboids): Engaged as you row the barbell towards your waist.
• Biceps: More actively involved in this variation due to the grip.

Secondary Muscles Targeted

• Forearms: Engaged for maintaining a strong grip on the barbell.
• Lower Back (Erector Spinae): Works to keep your spine aligned during the row.
• Rear Deltoids: Involved in the rowing movement.