Bent-Over Row Reverse-Grip (Barbell)

A rowing variation using an underhand (supinated) grip that emphasizes the lats and middle back while increasing biceps involvement compared to overhand rows.

Instructions

1. Stand erect while holding a barbell with a supinated grip (palms facing up) at hip level.
2. Bend your knees slightly and bring your torso forward, by bending at the waist, while keeping the back straight until it is almost parallel to the floor. Tip: Make sure that you keep the head up. The barbell should hang directly in front of you as your arms hang perpendicular to the floor and your torso. This is your starting position.
3. While keeping the torso stationary, lift the barbell as you breathe out, keeping the elbows close to the body and not doing any force with the forearm other than holding the weights. On the top contracted position, squeeze the back muscles and hold for a second.
4. Slowly lower the weight again to the starting position as you inhale.
5. Repeat for the recommended amount of repetitions.

Tips

• The underhand grip emphasizes the lats and reduces upper back involvement compared to overhand rows.
• Keep your chest up and maintain a straight back throughout the movement.
• Keep elbows close to your sides to maximize lat and back engagement.
• The underhand grip also increases biceps involvement, making this a good overall back builder.
• Avoid momentum and ensure all movement comes from the pulling muscles.
• This variation is excellent for addressing rowing strength imbalances.