Movement overview

The Barbell Reverse Grip Bent Over Row is a compound exercise targeting the upper back, lats, and biceps. It involves pulling a barbell towards the torso while bent over with a supinated (palms facing up) grip. This variation emphasizes the biceps and lower lats more than the traditional bent-over row.

Step-by-step cues

1. Stand with feet shoulder-width apart and hold a barbell with a reverse grip (palms facing up) at shoulder width.
2. Bend your knees slightly and hinge at the hips to lower your torso until it's almost parallel to the floor, keeping your back straight.
3. Engage your core and keep your head in line with your spine.
4. Pull the barbell towards your lower ribcage, squeezing your shoulder blades together at the top of the movement.
5. Lower the barbell back to the starting position in a controlled manner.
6. Repeat for the desired number of repetitions.

Technical tips

• Ensure your back remains straight throughout the exercise to avoid injury.
• Keep your elbows close to your body as you pull the barbell to maximize lat engagement.
• Focus on squeezing your shoulder blades together at the top of each rep for better muscle activation.
• Maintain a slight bend in your knees to help stabilize your body during the movement.
• Use a weight that allows you to perform the exercise with proper form for all repetitions.