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Back · Barbell
Barbell Reverse Grip Bent Over Row
Barbell Reverse Grip Bent Over Row is an intermediate compound strength exercise that works the lats (back), with the upper back, biceps and forearms assisting. It needs a barbell. A typical prescription is 3-4 sets of 6-10 reps, and it burns about 6.1 calories per minute.
- Target
- Lats
- Body part
- Back
- Equipment
- Barbell
- Category
- Strength
- Mechanic
- Compound
- Force
- Pull
- Sets × reps
- 3-4 × 6-10
- Calories / min
- ≈ 6.1 kcal
Primary muscles
- Middle Back · Latissimus Dorsi, Teres Major
Secondary muscles
- Upper Back · Trapezius, Rhomboids
- Biceps · Biceps Brachii
- Forearms · Brachioradialis, Brachialis
How to do Barbell Reverse Grip Bent Over Row
- Stand with your feet shoulder-width apart, holding a barbell with a reverse grip (palms facing forward), hands slightly wider than shoulder-width apart. Bend at the hips and knees to lower your torso until it is nearly parallel to the floor, keeping your back straight and core engaged.
- Pull the barbell towards your abdomen by bending your elbows.
- Lower the barbell back to the starting position with control, fully extending your arms.
- Repeat for the desired number of repetitions.
Form tips
- Focus on squeezing your shoulder blades together at the top of the movement to maximize back muscle activation.
- Use a weight that allows for proper form and control throughout the exercise to prevent strain or injury.
- Breathe steadily, exhaling as you pull the barbell up and inhaling as you lower it back down.
Barbell Reverse Grip Bent Over Row alternatives
More lats exercises
Barbell Reverse Grip Bent Over Row FAQ
What muscles does Barbell Reverse Grip Bent Over Row work?
Barbell Reverse Grip Bent Over Row mainly works the lats in the back (Latissimus Dorsi and Teres Major). The upper back, biceps and forearms work as secondary muscles.
What equipment do you need for Barbell Reverse Grip Bent Over Row?
You need a barbell.
How many sets and reps of Barbell Reverse Grip Bent Over Row should I do?
Start with 3-4 sets of 6-10 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Barbell Reverse Grip Bent Over Row good for beginners?
It's rated intermediate. Beginners can work up to it once they control simpler back exercises.
How many calories does Barbell Reverse Grip Bent Over Row burn?
About 6.1 calories per minute for a person of around 70 kg, based on a MET value of 5. Ten minutes of work is roughly 61 calories; heavier people burn more.
What is a good alternative to Barbell Reverse Grip Bent Over Row?
Other exercises for the lats include Cable Bent Over Reverse Grip Row, Dumbbell Bent-Over Reverse Row, Dumbbells Bent Over Row Pronated Grip and Band Bent-Over Row.
For developers
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