Reverse Grip Barbell Row

Reverse Grip Barbell Row is an intermediate compound pull using barbell. It loads Back.

Why this lift

The Reverse Grip Barbell Row is a intermediate compound pull lift. It primarily loads Back. Lats, Biceps, Forearms help. You need barbell. Most programs place it near the start of a session, while you are fresh. You may also hear it called Reverse Grip Barbell Rows.

Rows and hinges load the upper back. If your bench stalls, this is often why — you cannot press what you cannot set. Once the pattern feels automatic, most programs keep this as a weekly staple.

Muscles worked

• Primary: Back
• Secondary: Lats, Biceps, Forearms

Setup

• Take barbell with a grip you can finish. Chest up, shoulders away from the ears.

How to do it

1. Pull the load to the intended contact point. Squeeze Back.
2. Lower to a full stretch without dumping the shoulders forward.

Coaching cues

• Elbows first, not a wrist yank.
• Keep the torso angle honest.

Common mistakes

• Shrugging the traps and shortening the range. Depress the scapulae, then pull.

How to program it

Treat the Reverse Grip Barbell Row as a main lift: 3–5 working sets, add load or a rep when the last set still looks like the first. Leave isolation work for after.

Estimate a training max with the 1RM calculator from a heavy set of 3–5, then work in percentages instead of guessing the next jump.

If the Reverse Grip Barbell Row does not agree with you, Barbell Incline Row trains Back with a different setup.

Related lifts

• Barbell Incline Row Back
• Barbell Inverted Row Back
• Barbell Rack Pull Back
• Barbell Row Back
• Bent Over T-Bar Row Back
• Bent Over Underhand Grip T-Bar Row Back

FAQ

What muscles does the Reverse Grip Barbell Row work?

The Reverse Grip Barbell Row works Back (primary), Lats, Biceps, Forearms (secondary).

What equipment do I need for the Reverse Grip Barbell Row?

You need barbell.

Is the Reverse Grip Barbell Row suitable for beginners?

Not as a first-week lift. The Reverse Grip Barbell Row is marked intermediate — learn a simpler variation from the related lifts below, then come back.