Reverse-grip Barbell Row
Muscle Groups: Lats, Traps
Reverse-grip Barbell Row focuses on Lats, Traps, with Biceps, Lower Back, Shoulders working as supporting muscles.
How to Perform
Follow these step-by-step instructions to perform Reverse-grip Barbell Row with proper form and technique.
- 1
Stand with feet shoulder-width apart. Grab barbell with an underhand grip just wider than shoulder-width apart. Let the bar hang straight down from your shoulders. Keeping your lower back naturally arched and shoulders back, bend at your hips and knees, and lower your torso until it is almost parallel to the floor.
- 2
Without moving your torso, pull the bar to your upper abs. Keep elbows tight to sides and squeeze shoulder blades together. Pause, then slowly lower the bar back to the starting position.
Tips for Success
These tips will help you perform Reverse-grip Barbell Row safely and effectively while maintaining proper form.
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Be sure to finish the movement by pulling the barbell all the way to upper abs and pausing.
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At the top of the row do not let your shoulders slouch. Be sure to bring your shoulder blades together.
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Keep your torso stationary throughout the row.
Secondary Muscles
While Reverse-grip Barbell Row primarily targets Lats, Traps , this exercise also activates several secondary muscle groups during the movement. These supporting muscles include Biceps, Lower Back, Shoulders . Engaging these secondary muscles helps stabilize your body throughout the exercise, improves overall coordination, and contributes to balanced muscle development.
Related Exercises
If you enjoyed Reverse-grip Barbell Row, you might also want to try these related exercises that target similar muscle groups.
These exercises work the same primary muscles as Reverse-grip Barbell Row, making them excellent alternatives for variety in your training program or complementary movements to include in the same workout session. Mixing different exercises that target similar muscle groups helps prevent plateaus, reduces overuse injuries, and keeps your workouts engaging and effective.
