Reverse Grip Bent-Over Rows
- Primary musclesMiddle Back
- EquipmentBarbell
- LevelIntermediate
- ForcePull
AtletIQ — a workout log: working weight, sets and reps for your goal and level.
Calculate your weight in the app-
01Starting position -
02Final position
Muscles worked
Primary muscles
What weight to use
Set your goal and fitness level — the AtletIQ app calculates the working weight and number of reps for "Reverse Grip Bent-Over Rows".
- Working weight for your goal and fitness level
- Sets, reps and rest in your workout log
- Progress for every exercise
| Workout | Weight | Sets × reps |
|---|---|---|
| 1 | 35.5 kg | 3 × 10 |
| 2 | 40 kg | 3 × 8 |
| 3 | 33 kg | 4 × 12 |
How to do it
6 stepsStand tall holding a barbell with an underhand grip, palms facing up, hands about shoulder-width apart.
Bend your knees slightly, hinge forward at the hips until your torso is nearly parallel to the floor, and keep your back flat with your eyes on the floor ahead.
Let the bar hang in front of you with arms straight down.
Exhale and row the bar toward your waist, keeping your elbows close to your sides and your torso still.
Squeeze your back at the top for a second, then inhale and lower the bar slowly.
Repeat for the planned reps.
If your torso rises or swings as you pull, the weight is too heavy. Reduce it and keep your hips hinged at the same angle.
Skip this version if your lower back is problematic and choose a supported row or a low cable row instead.
An overhand grip or dumbbells give a different feel with the same bent-over setup.
Similar exercises
All Middle Back exercises · 20
AtletIQ app
A workout log with working weight calculation: program, sets and progress on your phone.