Reverse Grip Bent-Over Rows
The reverse grip bent-over row is a barbell row done with an underhand, palms-up grip instead of the usual overhand hold, hinging forward at the hips and pulling the bar toward your waist. Flipping the grip shortens the range at the top and pulls the elbows in closer to the body, which pulls more of the lats and biceps into a movement that a standard grip leans more on the middle back and rear delts to perform. It suits lifters who already have solid hinge control from deadlifts or standard rows and want a back-builder that leans harder on the lats.
Why it works
An underhand grip changes the angle your elbows travel through as you pull, bringing them closer to your sides rather than flaring out to the sides the way an overhand grip encourages. That closer elbow path shifts a larger share of the pulling work onto the lats, the broad muscles running down the sides of your back, and the biceps, which are in a stronger position to assist when the palms face up. The middle back and rear delts still work to retract the shoulder blades at the top of each rep, but the underhand grip changes where along that chain the heaviest demand falls, which is why the same weight can feel different on the biceps and lats compared with a standard bent-over row.
Set up
- Load a barbell on the floor or on a rack at a height you can hinge down to safely.
- Stand with feet hip-width apart, take an underhand grip just outside your hips, and hinge forward until your torso is close to a 45-degree angle or flatter.
- Keep a soft bend in your knees and a neutral spine, with your chest lifted and your gaze slightly ahead of your feet.
- Brace your core firmly before lifting the bar off the floor or the rack.
How to do it
- Pull the bar upward toward your lower ribs or upper waist, leading with your elbows and keeping them close to your sides.
- Squeeze your shoulder blades together at the top of the pull without standing upright or losing your hinge.
- Pause briefly at the top of the row, feeling the contraction across your lats and middle back.
- Lower the bar back down under control to a full arm extension, keeping the hinge position steady.
- Reset your brace at the bottom of each rep rather than letting your spine round as fatigue builds.
- Keep your torso angle consistent throughout the set instead of standing up a little with each rep.
Form cues
- Elbows tucked close to your sides.
- Hinge angle stays fixed all set.
- Pull to the waist, not the chest.
- Reset your brace every rep.
Breathing: Brace and inhale before pulling the bar up, exhale as you row it toward your waist, inhale again as you lower it.
Common mistakes
Standing up gradually with each rep instead of holding a fixed hinge.
Fix: Lock in your torso angle at the start of the set and hold it. If you notice yourself standing taller by the last few reps, the weight is too heavy for your current hinge control.
Using the elbows-out path of a standard overhand row instead of tucking them in.
Fix: Keep your elbows traveling close to your ribs as you pull; letting them flare out cancels the lat and biceps emphasis the underhand grip is meant to create.
Rounding the lower back to help the bar off the floor.
Fix: Brace your core and set your hinge before the pull starts. If your lower back rounds under the starting weight, reduce the load until you can keep it neutral.
Yanking the bar upward with a jerking motion rather than pulling it with the back.
Fix: Slow the pull down and drive your elbows back deliberately; a controlled tempo trains the back muscles far more than a fast, jerky pull does.
How to program it
- As a loaded compound pull, this usually works best once a week at a genuinely heavy weight, since it takes real recovery from the lower back and grip alike.
- Three to four sets of 6 to 10 reps suits most lifters, since heavier loads are what make the underhand grip's lat and biceps emphasis worth the extra setup.
- If it's the only direct back-width work in your week, treat it as your main pulling movement rather than an accessory tacked onto the end of a session.
- Pair it with a horizontal pulling exercise like seated cable rows on a separate day if your program calls for more back volume overall, rather than doing both heavy in the same session.
Safety notes
- Never let your lower back round under load; that's the single biggest injury risk in any bent-over row, this variation included.
- If your grip gives out before your back does, use lifting straps rather than sacrificing form to compensate for a failing hold.
- Stop the set if you feel your hinge angle drifting upward rep after rep instead of staying fixed; that drift usually means the weight has outpaced your current strength.
Exercise profile
- Force
- Pull
- Mechanics
- Compound
- Category
- Strength
Frequently asked questions
What muscles does the reverse grip bent-over row work?
Mainly the lats and biceps, since the underhand grip pulls the elbows closer to the body, along with the middle back and rear delts that retract the shoulder blades on every rep.
Reverse grip row vs regular bent-over row: what's the difference?
A regular overhand grip lets the elbows flare out and leans more on the middle back and rear delts. The underhand grip tucks the elbows in and shifts more work onto the lats and biceps.
How often should I do reverse grip bent-over rows?
Once a week at a heavy weight is typical if it's your main back-width lift, since it's a loaded compound pull that needs real recovery from your lower back and grip.
Why does my lower back hurt after this exercise?
That usually points to the spine rounding under load, either from too heavy a weight or the hinge angle drifting as fatigue sets in. Reduce the load and focus on holding one fixed hinge position for the whole set.