Reverse-Grip Barbell Row
A bent-over barbell row using an underhand grip with a slightly more upright torso. Emphasises the lower lats and involves the biceps more.
Primary muscles
- Lats (Latissimus Dorsi)
- Rhomboids
Secondary muscles
- Traps (Trapezius)
- Biceps
- Brachialis
- Rear Delts
- Lower Back (Erector Spinae)
- Sets
- 3–4
- Reps
- 6–10
- Rest
- 90–120s
How to perform
Main muscles working (thicker lines)
Starting position
Hold a barbell underhand at shoulder width. Hinge at the hips with soft knees to about 45 degrees, back flat, arms straight.
Brace the core and hold the hinge.
Row the bar to the lower abdomen, keeping the elbows close to the body.
Squeeze the back at the top.
Lower slowly to straight arms.
Breathing: Brace before the pull, exhale at the top, inhale as you lower.
Coaching tips
Elbows tight and back
Bar to the waist
Hold the hip angle
Common mistakes
Curling the bar with the arms
Standing too upright
Heaving with the hips
Safety notes
The underhand grip loads the biceps; build weight gradually.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.