Bent-Over Row Reverse-Grip (E-Z Curl Bar)

A compound back and biceps exercise performed with a reverse grip on an EZ-bar, emphasizing the biceps while building lat and back thickness.

Instructions

1. Stand with your feet shoulder-width apart, knees slightly bent.
2. Hold an EZ-bar with a supinated (underhand) grip, hands slightly closer than shoulder-width apart.
3. Hinge forward at the hips, keeping your back straight and your core tight, until your torso is nearly parallel to the ground.
4. Let the bar hang at arm’s length in front of you; this is your starting position.
5. Row the bar toward your lower chest/upper abdomen by driving your elbows back and squeezing your back muscles.
6. Bring the bar to your body, pausing briefly at the top position.
7. Lower the bar in a controlled manner back to the starting position, maintaining tension on your back and biceps.
8. Repeat for your desired number of repetitions.

Tips

• The underhand grip increases biceps involvement compared to the traditional overhand bent-over row.
• Keep your back straight and maintain a horizontal torso throughout; avoid rounding your spine.
• The EZ-bar’s angled grip provides comfort and reduces wrist strain compared to a straight barbell.
• This is a compound movement; focus on driving your elbows back rather than just pulling with your arms.
• Keep the weight close to your body as you row; moving the bar away reduces lat activation.
• Use a weight that allows you to maintain strict form; this exercise places stress on your lower back if form breaks down.
• This variation is excellent for developing biceps while simultaneously building back thickness.
• Pair with traditional overhand rows to ensure balanced back development.