Back · Horizontal pull
Reverse Grip Bent Over Barbell Row
The reverse grip bent-over barbell row is a barbell row performed with an underhand grip, pulling the bar toward your lower abdomen. The supinated grip brings the biceps in strongly and shifts the line of pull to the lower lats, so many lifters can move heavy weight and train the back and arms together.
Also known as: Underhand barbell row, Yates row, Supinated barbell row
- Muscle group
- Back
- Movement pattern
- Horizontal pull
- Type
- Compound
- Equipment
- Barbell
- Difficulty
- Intermediate
What muscles does the reverse grip bent over barbell row work?
Primary movers
- Latissimus dorsi
- Rhomboids
- Biceps brachii
Assisting muscles
- Trapezius (middle)
- Rear deltoid
- Erector spinae
- Hamstrings
- Forearms
With an underhand grip, the elbows track closer to the body and the biceps work from a stronger position. The lower lats take a larger share of the pull.
The rhomboids and middle traps squeeze the shoulder blades together at the top. The erector spinae hold the hinge isometrically.
Because the bar is pulled toward the lower abdomen, the torso is often a bit more upright than in a standard overhand row. That is how Dorian Yates performed it.
The grip allows heavier weight for many people, but it puts more stress on the biceps tendon. Warm up the arms and keep the weight under control.
How to do the reverse grip bent over barbell row
Setup
- 1
Stand with the bar over mid-foot and grip it underhand, about shoulder-width.
- 2
Hinge at the hips until your torso is around 45 degrees to the floor.
- 3
Lift the bar and let it hang at arm's length.
- 4
Brace your core and keep your back flat.
Execution
- 1
Pull the bar toward your lower abdomen, driving your elbows back.
- 2
Squeeze your lats and shoulder blades at the top.
- 3
Keep your torso steady throughout.
- 4
Lower the bar under control to full extension.
- 5
Keep the bar close to your thighs.
- 6
Reset your brace between reps if needed.
Common reverse grip bent over barbell row mistakes
Rounding the lower back
A flexed spine under load risks the lumbar discs.
The fix: Hinge at the hips, brace and keep your chest up.
Jerking the weight
Using body English reduces back work and invites injury.
The fix: Use a weight you can row with a still torso.
Pulling too high
Aiming for the chest shifts the work to the upper back and strains the shoulders.
The fix: Pull to the lower abdomen.
Standing too upright
A very upright torso shortens the range and reduces lat stretch.
The fix: Keep a hinge of about 45 degrees.
How many sets and reps?
| Goal | Sets | Reps | Load | Rest |
|---|---|---|---|---|
| Strength | 4 | 5–8 | Heavy, strict | 2–3 min |
| Hypertrophy | 3–4 | 8–12 | Moderate, 1–2 RIR | 90 s |
| Beginner | 2–3 | 10 | Light | 90 s |
Alternate it with the overhand version across weeks so the back is hit from different angles. Warm up the elbows and biceps first. If your lower back tires, switch to a chest-supported row.
Running the reverse grip bent over barbell row in your next block? Hercules logs every set, shows last session's numbers before you lift, and suggests when to add weight.
Get it on Google PlayReverse Grip Bent Over Barbell Row variations and alternatives
Barbell Bent-Over Row
AlternativeThe standard overhand grip, which emphasises the upper back.
A fixed path that is easier to control.
Removes the hinge and lower-back demand.
T-Bar Row
AlternativeA landmine-style row with a neutral grip.
Single-Arm Dumbbell Row
EasierA unilateral row supported on a bench.
Frequently asked questions
Is a reverse grip row better than an overhand row?
Neither. The reverse grip adds biceps and lower lat, and the overhand grip targets the upper back more. Using both gives balanced development.
Is the reverse grip row hard on the biceps?
It loads the biceps more, and heavy sets can irritate the tendon in some people. Warm up and avoid jerking the weight.
What is a Yates row?
A reverse grip barbell row performed with a fairly upright torso and the bar pulled to the lower abdomen. It is named after Dorian Yates.
How wide should my grip be?
Shoulder-width or slightly narrower. A wider underhand grip is uncomfortable for the wrists.
How much weight should I use?
Choose a weight that lets you keep your back flat and torso steady. It is usually a bit less than your overhand row.
Hercules tracks every reverse grip bent over barbell row you log, shows you last session's numbers before you lift, and flags when your progress stalls.
Get it on Google Play