Ez Bar Reverse Grip Bent Over Row
Ez Bar Reverse Grip Bent Over Row trades complexity for a thicker, wider upper back, and it pairs well with a heavy row.
How to do Ez Bar Reverse Grip Bent Over Row
- Stand with your feet shoulder-width apart and knees slightly bent.
- Hold the ez barbell with an underhand grip, palms facing up, and hands 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 ez barbell towards your lower chest, squeezing your shoulder blades together.
- Pause for a moment at the top, then slowly lower the ez barbell back to the starting position.
- Repeat for the desired number of repetitions.
Ez Bar Reverse Grip Bent Over Row Sets and Reps by Goal
Strength
4 sets of 4-6 reps with 3 minutes of rest. Slow the eccentric before you add another plate.
Hypertrophy
4 sets of 8-12 reps with 75-90 seconds of rest. Small collar plates give a usable jump on this bar.
Endurance
3 sets of 15-20 reps with 45 seconds of rest. Keep the wrists stacked before chasing extra load.
Common Ez Bar Reverse Grip Bent Over Row Mistakes
Setting the hands unevenly across the bends
Use the same bend on both sides so the load stays centred.
Pulling with the arms before the shoulder blades move
Start each rep by drawing the shoulder blades together, then bend the elbows.
Letting the last set decay into a different exercise
End the set when the pattern changes, not when the reps run out.
Easier and Harder Than Ez Bar Reverse Grip Bent Over Row
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Ez Bar Reverse Grip Bent Over Row — Frequently Asked Questions
How do you do the Ez Bar Reverse Grip Bent Over Row?
Stand with your feet shoulder-width apart and knees slightly bent. Hold the ez barbell with an underhand grip, palms facing up, and hands 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 an EZ bar and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.
What muscles does the Ez Bar Reverse Grip Bent Over Row work?
The Ez Bar Reverse Grip Bent Over Row primarily targets the upper back. It is classified as a back exercise and is performed with an EZ bar.
How many sets and reps of the Ez Bar Reverse Grip Bent Over Row should I do?
For muscle growth: 4 sets of 8-12 reps with 75-90 seconds of rest. Small collar plates give a usable jump on this bar. Adjust the load rather than the rep target if form breaks down before the final rep.
Is the Ez Bar 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 Ez Bar Reverse Grip Bent Over Row?
Try the Kettlebell Two Arm Row, Lever T-bar Reverse Grip Row or the Dumbbell Bent Over Row. Each trains the upper back with a similar movement pattern, so you can swap based on the equipment you have available.
