How to do the Barbell Reverse-grip Row
Grip the bar underhand (palms facing forward) at shoulder width.
Hinge at the hips to about 45 degrees with a flat back and soft knees.
Pull the bar to your belly button, keeping your elbows close to your body.
Lower the bar under control.
Sets and reps
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Muscle growth | 3–4 | 8–12 | 1.5 min |
| Muscular endurance | 2–3 | 15–20 | 1 min |
When you hit the top of the rep range on every set, add 2.5 kg (5 lb) next session and work back up.
Starting points from training research. Stop each set 1–3 reps short of failure.
Muscles worked
Primary
Secondary
Rhomboids, mid traps and rear delts hold your shoulder blades in place. Rows, face pulls and reverse flyes build thickness and healthier shoulders.
Alternatives
Same muscles, similar movement: swap in one of these if the Barbell Reverse-grip Row doesn’t suit your gym or your joints.
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