Barbell Reverse Grip Bent Over Row

Also known as: reverse grip barbell bent over row

Intermediate

Upper Back

Barbell

What Barbell Reverse Grip Bent Over Row really gives you is pulling strength and back density, driven by heavy bilateral barbell loading.

How to do Barbell Reverse Grip Bent Over Row

Stand with your feet shoulder-width apart and knees slightly bent.
Hold a barbell with an overhand grip, palms facing down, and hands slightly wider than shoulder-width apart.
Bend forward at the hips, keeping your back straight and chest up, until your torso is almost parallel to the floor.
Pull the barbell towards your lower chest, squeezing your shoulder blades together.
Pause for a moment at the top, then slowly lower the barbell back to the starting position.
Repeat for the desired number of repetitions.

Add to an AI Workout Plan All Back Exercises Barbell Back Exercises All Barbell Exercises

Barbell Reverse Grip Bent Over Row Sets and Reps by Goal

Strength

4 sets of 4-6 reps with 3 minutes of rest. Take the smallest plate jump available once the reps are clean.

Hypertrophy

4 sets of 8-12 reps with 75-90 seconds of rest. Keep a rep or two in reserve on the heaviest sets.

Endurance

3 sets of 15-20 reps with 45 seconds of rest. Reset the bar between reps rather than bouncing.

Common Barbell Reverse Grip Bent Over Row Mistakes

Bouncing the bar to get through the hardest inch

Pause briefly so the muscle, not the rebound, does the work.

Using body english to move weight the back cannot

Lock the torso angle and let only the arms travel.

Easier and Harder Than Barbell Reverse Grip Bent Over Row

Easier progression

Bodyweight Standing Row (with Towel)

Harder progression

London Bridge

Swap Barbell Reverse Grip Bent Over Row For

Cable One Arm Straight Back High Row (kneeling)

Band One Arm Standing Low Row

Kettlebell Alternating Row

Barbell Reverse Grip Bent Over Row — Frequently Asked Questions

How do you do the Barbell Reverse Grip Bent Over Row?

Stand with your feet shoulder-width apart and knees slightly bent. Hold a barbell with an overhand grip, palms facing down, and hands slightly wider than shoulder-width apart. Bend forward at the hips, keeping your back straight and chest up, until your torso is almost parallel to the floor. Use a barbell and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.

What muscles does the Barbell Reverse Grip Bent Over Row work?

The Barbell Reverse Grip Bent Over Row primarily targets the upper back. It is classified as a back exercise and is performed with a barbell.

How many sets and reps of the Barbell Reverse Grip Bent Over Row should I do?

For muscle growth: 4 sets of 8-12 reps with 75-90 seconds of rest. Keep a rep or two in reserve on the heaviest sets. Adjust the load rather than the rep target if form breaks down before the final rep.

Is the Barbell Reverse Grip Bent Over Row good for beginners?

It is an intermediate movement. You will get more out of it once you can already perform the basic back patterns with controlled form. Beginners can still use it with light load and close attention to technique.

What can I do instead of the Barbell Reverse Grip Bent Over Row?

Try the Cable One Arm Straight Back High Row (kneeling), Band One Arm Standing Low Row or the Kettlebell Alternating Row. Each trains the upper back with a similar movement pattern, so you can swap based on the equipment you have available.

Is the Barbell Reverse Grip Bent Over Row the same as the reverse grip barbell bent over row?

Yes. The Barbell Reverse Grip Bent Over Row is also commonly called the reverse grip barbell bent over row. Different gyms and training programs label it differently, but "reverse grip barbell bent over row" refer to this same movement.