Barbell Reverse Grip Incline Bench Row
Also known as: reverse grip barbell incline bench row
Use heavy bilateral barbell loading to build a thicker, wider upper back: Barbell Reverse Grip Incline Bench Row earns a spot in every back session.
How to do Barbell Reverse Grip Incline Bench Row
- Set up an incline bench at a 45-degree angle.
- Sit on the bench facing the backrest with your chest against it.
- Grab the barbell with a reverse grip (palms facing down) and hands slightly wider than shoulder-width apart.
- Keep your back straight and core engaged.
- Pull the barbell towards your upper abdomen, squeezing your shoulder blades together.
- Pause for a moment at the top of the movement.
Barbell Reverse Grip Incline Bench Row Sets and Reps by Goal
Strength
3 sets of 5-6 reps with 2-3 minutes of rest. Keep a rep or two in reserve on the heaviest sets.
Hypertrophy
3 sets of 10-12 reps with 90 seconds of rest. Reset the bar between reps rather than bouncing.
Endurance
2-3 sets of 15-18 reps with 45-60 seconds of rest. Take the smallest plate jump available once the reps are clean.
The other half of the week
First plan free
Training is half the prescription
A session tells your upper back to adapt. The week you eat decides whether they can. FitFocus writes that week against your own calorie and macro numbers, in about a minute, for free.
- Included: Seven days solved against your calorie and macro targets
- Included: Diet type and allergies applied before the plan is written
- Included: Built from the same profile as your workout plan, on one account
- Days
- 7
- Meals / day
- 3-6
- Diet types
- 5
- Exclusions
- 6
No card. Premium is $9.99 / month.
Common Barbell Reverse Grip Incline Bench Row Mistakes
Loading the bar unevenly or skipping the collars
Match the plates side to side and clip collars on every set.
Pulling with the arms before the shoulder blades move
Start each rep by drawing the shoulder blades together, then bend the elbows.
Easier and Harder Than Barbell Reverse Grip Incline Bench Row
Swap Barbell Reverse Grip Incline Bench Row For
Barbell Reverse Grip Incline Bench Row — Frequently Asked Questions
How do you do the Barbell Reverse Grip Incline Bench Row?
Set up an incline bench at a 45-degree angle. Sit on the bench facing the backrest with your chest against it. Grab the barbell with a reverse grip (palms facing down) and hands slightly wider than shoulder-width apart. 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 Incline Bench Row work?
The Barbell Reverse Grip Incline Bench 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 Incline Bench Row should I do?
For muscle growth: 3 sets of 10-12 reps with 90 seconds of rest. Reset the bar between reps rather than bouncing. Adjust the load rather than the rep target if form breaks down before the final rep.
Is the Barbell Reverse Grip Incline Bench Row good for beginners?
Yes. The Barbell Reverse Grip Incline Bench Row is a beginner-level movement, so it is a reasonable place to start. Keep the load light enough that you can control every rep and stop 2-3 reps short of failure while you learn the pattern.
What can I do instead of the Barbell Reverse Grip Incline Bench Row?
Try the Bodyweight Squatting Row (with Towel), Lever Unilateral Row or the Cable Seated 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 Incline Bench Row the same as the reverse grip barbell incline bench row?
Yes. The Barbell Reverse Grip Incline Bench Row is also commonly called the reverse grip barbell incline bench row. Different gyms and training programs label it differently, but "reverse grip barbell incline bench row" refer to this same movement.
