Reverse Grip Bent Over Rows

Exercise Tips

  • Keep your back flat

Reverse Grip Bent Over Rows

This exercise targets your middle back and provides a low cardio benefit. It also works your biceps.

Muscle Group

Rhomboids (Middle Back), Biceps


1 Day a Week to
3 Days a Week



Cardiovascular Benefit


Muscle Group: Rhomboids (Middle Back), Biceps

Equipment: Barbell

Minimum Frequency: 1 Day a Week

Maximum Frequency: 3 Days a Week

Cardiovascular Benefit: Low

Exercise Category: Back

Starting Position: Stand with your feet slightly wider than shoulder width apart, toes pointing forward. Hold a barbell with an underhand grip, hands shoulder width apart. Hang your arms straight down so the barbell is at mid-shin level. Squat down and bend forward so that your back is at a 45 degree angle to the floor.

  1. 1 Exhaling, slowly pull
    your elbows back, keeping them close to your sides and bringing the weight up to your stomach. Pinch your shoulder blades together the entire time.
  2. 2 Inhale and slowly lower the
    weight back to starting position, arms extended.
  3. 3 Repeat this exercise until you have completed all repetitions for the set.

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