Reverse Grip Barbell Row

How to Perform the Reverse Grip Barbell Row

Stand with your feet shoulder-width apart and bend at the hips until your torso is at roughly a 45-degree angle to the floor.
Grasp the barbell with a shoulder-width supinated (underhand) grip.
Let the bar hang at arm's length with your arms extended and your back flat.
Row the barbell toward your lower abdomen by driving your elbows back and squeezing your shoulder blades together.
Pull the bar until it touches or nearly touches your lower stomach.
Squeeze the back muscles at the top of the movement for a brief pause.
Lower the bar back to the starting position slowly and with control.
Keep your core braced and back flat throughout the entire movement.

Rounding the lower back

Maintain a flat, neutral spine by bracing your core and hinging properly at the hips.

Using too much bicep to pull

Focus on driving the elbows back and squeezing the shoulder blades; think of your hands as hooks.

Jerking the weight with body momentum

Use a controlled movement; if you need to use momentum, the weight is too heavy.

✓The supinated grip increases bicep recruitment, allowing you to use heavier weights and stimulate more overall growth.
✓Shifts emphasis to the lower lats for a wider, more V-tapered back.
✓Allows a greater range of motion compared to overhand rows, leading to more complete back development.

●The underhand grip allows a greater range of motion since you can pull the bar further into your body.
●Use a torso angle of about 45 degrees rather than fully horizontal for better leverage and lower back safety.
●Use lifting straps if your grip fatigues before your back does.

Strength

4-5 sets of 3-5 reps at 80-90% 1RM

Hypertrophy

3-4 sets of 8-12 reps at 65-75% 1RM

Endurance

2-3 sets of 15-20 reps at 50-60% 1RM

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