Reverse-grip barbell row: How to Do It, Muscles Worked

Step by step

Grip the bar palms up, hinge forward, back flat.
Pull the bar to your lower belly, elbows close to your sides.
Squeeze your back, then lower the bar slowly.

What you should feel

A squeeze in your lats and biceps; your lower back should stay firm and your wrists should not hurt.

Common mistake

Rounding your lower back; brace your abs, keep your chest up and lighten the bar.

Sets and reps

To build muscle: 3 to 4 sets of 8 to 12 reps, resting 1 to 2 minutes.
To get stronger: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes.
For endurance: 2 to 3 sets of 12 to 20 reps, resting under a minute.

Works

Lats Upper back

Helps

Biceps Rear shoulders Lower back

Equipment

Barbell

Alternatives for the same muscles

No machine, no barbell, or something hurts? These work the same muscles.

Dumbbell bent-over rowLats, Upper back

Renegade rowLats, Upper back

Inverted row under a sturdy tableLats, Upper back

Towel row on a doorLats, Upper back

Seated cable rowLats, Upper back

One-arm dumbbell rowLats, Upper back

Questions

What muscles does the reverse-grip barbell row work?

Reverse-grip barbell row mainly works your lats and upper back. It also helps your biceps, rear shoulders, and lower back.

Can I do the reverse-grip barbell row at home?

Not easily, it needs this: barbell. At home, try instead: dumbbell bent-over row, renegade row, and inverted row under a sturdy table.

How many sets and reps of the reverse-grip barbell row?

To build muscle: 3 to 4 sets of 8 to 12 reps, resting 1 to 2 minutes. To get stronger: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes. For endurance: 2 to 3 sets of 12 to 20 reps, resting under a minute.

Warm up for 5 to 10 minutes first. Stop if something hurts (sharp pain, not effort), and check with a doctor if you have a health condition. Photos: Free Exercise DB (public domain).

More exercises for your lats

Reverse-grip barbell row