Bent-over Row - Reverse Grip (Barbell)
A compound barbell exercise that targets the back and biceps using an underhand grip. This variation emphasizes the lower lats and biceps while building overall back thickness.
This exercise places significant demand on your lumbar spine for stability. The AI tracks your recovery metrics—specifically HRV and recent lower-body training volume—to ensure your lower back is fresh enough to maintain the hip hinge safely. If your recovery scores suggest fatigue, the app may recommend a chest-supported regression to protect your spine while still hitting your target RPE.
Form Cues
- Hinge at the hips until your torso is at a 45-degree angle
- Grip the barbell with palms facing up (supinated)
- Drive your elbows back tightly against your ribs
- Squeeze your shoulder blades together at the top
- Keep your core braced and spine neutral throughout
- Don't round your lower back at any point
- Don't jerk your torso upright to generate momentum
- Don't let your elbows flare out wide away from the body
- Don't curl your wrists excessively to move the weight
- Don't stand too upright; keep the tension on the back
Common Mistakes
- Using excessive momentum to lift the bar
- Rounding the lumbar spine
- Standing too vertically due to heavy weight
- Pulling with the biceps rather than the back
- Hyperextending the wrists
Muscles Worked
This movement primarily targets the latissimus dorsi and middle trapezius to build back thickness. The underhand (supinated) grip heavily recruits the biceps and allows the elbows to travel closer to the body, placing greater emphasis on the lower portion of the lats compared to overhand variations.
Primary
Secondary
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