Barbell Reverse-Grip Row

oec:barbell-reverse-grip-row

A compound bent-over rowing variation performed with a supinated grip to heavily recruit the lats, lower traps, and biceps.

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Also called: Reverse-Grip Barbell Row, Underhand Barbell Row, Supinated Barbell Row, Bent Over Rowing Reverse, Yates Row, Barbell Row (Underhand)

How to do it

Stand with feet hip-width apart and grip the barbell with an underhand (supinated) grip at shoulder width.
Hinge at the hips by pushing your hips backward with soft knees until your torso is angled forward around 45 to 70 degrees.
Brace your core and keep your back flat, allowing the barbell to hang directly below your shoulders with arms fully extended.

Initiate the pull by driving your elbows backward and retracting your shoulder blades.
Pull the bar in a slight arc toward your lower abdomen or belly button, keeping your elbows tucked close to your torso.
Pause briefly at the top of the contraction to squeeze your lats and middle back.
Lower the bar under control back to the starting hanging position, achieving a full stretch at the bottom.

Inhale and brace your core before initiating the pull; exhale as you complete the row or lower the weight under control.

Using excessive body momentum or standing up during the pull.: Reduce the load and lock your hip hinge angle in place throughout the set.
Rowing too high toward the chest with elbows flaring out.: Pull toward the navel and keep the elbows tucked in close to the torso to properly align with the supinated grip.
Rounding the lumbar spine under load.: Maintain an active hip hinge with braced abdominals and a neutral spine.

Maintain a neutral spine throughout the movement to protect the lower back.
Avoid violently jerking the bar off the floor or hyperextending the lower back at the top.

This record: CC-BY-SA-4.0.