Reverse Grip Bent-Over Rows

Reverse Grip Bent-Over Rows is a strength - supinated horizontal pull exercise involving Rhomboids and middle trapezius. Use these steps to learn the movement and work with your coach to choose a suitable level.

Last updated: 2026-10-31 · DynPerformance

Primary muscles: Rhomboids and middle trapezius
Secondary muscles: Biceps brachii, Latissimus dorsi, Deltoid
Exercise type: Strength - supinated horizontal pull

Exercise technique

Grip
Hold the bar at shoulder width with your palms facing forward and upward.
Hinge
Bend your knees slightly and push your hips back.
Torso
Maintain natural back alignment with your torso close to parallel to the floor.
Hang
Hold the bar in front of your knees with your arms extended.
Pull
Drive your elbows backward beside your torso and bring the bar to your lower ribs.
Pause
Squeeze your back briefly without straightening your lower back.
Lower
Lower the bar slowly along a path close to your legs.

Key technique points

Keep your wrists at a comfortable supinated angle.
Do not flare your elbows sideways.
Maintain your hip angle.
Keep the bar close to your body.
Start the pull smoothly.
Exhale as you lift.

Common mistakes

Jerking the bar

Do not apply sudden loading to the elbows and biceps in the underhand grip.

Bending the wrists

Do not force a strained wrist angle to maintain palm direction.

Raising the torso

Do not accelerate the pull with hip power.

Flaring the elbows

Do not widen the close pulling path without control.

Rounding the lower back

Do not let spinal alignment go as the bar descends.

Lifting the neck

Do not bend your head backward in the bent-over position.

Frequently asked questions