Reverse Grip Barbell Row

Learn how to do Reverse Grip Barbell Row with proper form. Watch the 4K video demonstration, see which muscles are worked, and follow step-by-step instructions.

4K
MET 5 Lats BicepsForearmsLower Back Olympic Barbell

Reverse Grip Barbell Row is an Olympic Barbell exercise that primarily targets the Lats, with secondary activation of the Biceps, Forearms, Lower Back. It has a MET value of 5, meaning a 70 kg person burns approximately 180 kcal in a 30-minute session.

How to Do Reverse Grip Barbell Row

How to perform this exercise correctly

1 - Hold the bar with a supinated grip (fancy way of saying palms facing up) while slightly bending your knees and keeping your back arched. Make sure to keep your head straight, looking ahead.

Nice, you're in the starting position

2 - Now, keeping this position, breathe out and pull the bar toward you. Keep your elbows close to your body and use only your forearms to support the weight. Squeeze your back muscles for a moment.

3 - Breathe in as you return to the starting position.

Feel free to rewatch the video to fully understand the movement.

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Muscles & equipment

Primary muscleLatsSecondary muscleBicepsSecondary muscleForearmsSecondary muscleLower back
EquipmentOlympic Barbell

Calorie Calculator

MET 5
Estimated burn
180 kcal

kcal = MET × weight (kg) × time (hours)

Quick Facts: Reverse Grip Barbell Row

Type
Olympic Barbell exercise
Primary muscle
Lats
Secondary muscles
Biceps, Forearms, Lower Back
MET value
5
Calories (30 min, 70 kg)
≈ 180 cal
Video quality
4K with male and female demonstrations

More Lats Exercises

Assisted Pull-Up Machine
MET 4.5

Assisted Pull-Up Machine

  • Guided Machine
Assisted Pull-Up – Neutral Grip
MET 4.5

Assisted Pull-Up – Neutral Grip

  • Guided Machine
Assisted Pull-Up – Supinated Grip
MET 4.5

Assisted Pull-Up – Supinated Grip

  • Guided Machine
Barbell Bent Over Row
MET 5

Barbell Bent Over Row

  • Olympic Barbell

FAQ: Reverse Grip Barbell Row

What muscles does Reverse Grip Barbell Row work?

Reverse Grip Barbell Row primarily targets the Lats, with secondary engagement of the Biceps, Forearms, Lower Back.

How do you do Reverse Grip Barbell Row correctly?

How to perform this exercise correctly 1 - Hold the bar with a supinated grip (fancy way of saying palms facing up) while slightly bending your knees a

Is Reverse Grip Barbell Row good for beginners?

Reverse Grip Barbell Row has a MET value of 5, indicating a moderate intensity exercise appropriate for most fitness levels. Always consult a qualified personal trainer before starting a new exercise program.

What equipment do you need for Reverse Grip Barbell Row?

Reverse Grip Barbell Row requires: Olympic Barbell.

What are the benefits of Reverse Grip Barbell Row?

Reverse Grip Barbell Row strengthens the Lats, engages the Biceps and Forearms and Lower Back, builds functional strength using Olympic Barbell. Incorporate it into your training program for balanced muscle development and improved performance.

What exercises are similar to Reverse Grip Barbell Row?

Similar exercises to Reverse Grip Barbell Row include Dumbbell Bent Over Row, High Row – Machine, High Row – Pronated Grip Machine, Landmine Row. These alternatives target the same muscle groups and can be used to add variety to your training program.

Is Reverse Grip Barbell Row better than Dumbbell Bent Over Row?

Both Reverse Grip Barbell Row and Dumbbell Bent Over Row target the Lats. Reverse Grip Barbell Row uses Olympic Barbell, while Dumbbell Bent Over Row offers a different movement pattern. The best choice depends on your goals, available equipment, and training program. Many coaches include both for well-rounded development.

Alternative Exercises

Dumbbell Bent Over Row
MET 4.5

Dumbbell Bent Over Row

  • Dumbbells
High Row – Machine
MET 4.5

High Row – Machine

  • Machine
High Row – Pronated Grip Machine
MET 4.5

High Row – Pronated Grip Machine

  • Machine
Landmine Row
MET 5

Landmine Row

  • Olympic Barbell
  • Landmine
Low Row – Machine
MET 4.5

Low Row – Machine

  • Machine

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