CompoundBarbell
Reverse Grip Bent Over Barbell Row
Exercise Details
Training Volume by Goal
Hypertrophy
Muscle Growth
3–4 sets × 10–12 reps (60–75% 1RM, RPE 6–8)
Strength
Max Power
4–5 sets × 8–10 reps (65–80% 1RM, RPE 6–8)
Endurance
Stamina
2–3 sets × 12–15 reps (50–70% 1RM, RPE 6–7)
📋How to Perform
- Stand with your feet positioned shoulder-width apart, holding a barbell in front of your thighs
- Grasp the bar with an underhand (supinated) grip with your hands placed shoulder-width apart and palms facing up
- Bend forward at the hips while keeping your back completely flat and maintaining a neutral spine position
- Let the barbell hang with your arms fully extended toward the floor, feeling a stretch in your lats
- Take a breath, then pull the bar toward your lower abdomen by driving your elbows straight back behind you
- Focus on squeezing your shoulder blades together at the peak of the contraction as the bar touches your lower abdomen
- Hold the peak contraction for 1-2 seconds, feeling your mid-back and lats working intensely
- Slowly and with complete control, lower the bar back to the starting position with arms extended, taking 2-3 seconds
💡Coaching Cues
- ✓
Underhand grip
- ✓
Pull to lower abdomen
- ✓
Squeeze shoulder blades
- ✓
Elbows drive back
- ✓
Control descent
- ✓
Back stays flat
⚠️Common Mistakes
- ✗
Rounding back
- ✗
Using too much momentum
- ✗
