Reverse Grip Bent-Over Rows
How to do the Reverse Grip Bent-Over Rows with correct form, the muscles it works, and where it fits a training plan you actually stick to.
Mid Back
Biceps, Lats, Shoulders
Barbell
How to do the Reverse Grip Bent-Over Rows
- 1
Stand erect while holding a barbell with a supinated grip (palms facing up).
- 2
Bend your knees slightly and bring your torso forward, by bending at the waist, while keeping the back straight until it is almost parallel to the floor. Tip: Make sure that you keep the head up. The barbell should hang directly in front of you as your arms hang perpendicular to the floor and your torso. This is your starting position.
- 3
While keeping the torso stationary, lift the barbell as you breathe out, keeping the elbows close to the body and not doing any force with the forearm other than holding the weights. On the top contracted position, squeeze the back muscles and hold for a second.
- 4
Slowly lower the weight again to the starting position as you inhale.
- 5
Repeat for the recommended amount of repetitions.
Log it, see it on your body.
Every Reverse Grip Bent-Over Rows set you log feeds Ascend's anatomy heatmap — so your mid back volume is visible at a glance — and counts toward your bodyweight-strength tier.
More mid back exercises
The app is free. Club adds the coach, leagues and analytics.
Core tracking stays free forever — the climb, streaks, logging and your league tiers. Club is for when you want the full coach, worldwide competition and the depth, at about the price of one coffee a month.
14-day free trial · no card to start
| Free | Club | |
|---|---|---|
| Tracking, the climb and streaks | ||
| Per-set logging, PR detection, wearables | ||
| Muscle-league tiers | ||
| The AI coach | nudges | Full conversation |
| Worldwide leagues and challenges | — | |
| PR projections and deep analytics | — | |
| Unlimited crews | — | |
| Themes, export and higher AI limits | — |