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Back ยท Horizontal pull

Reverse-Grip Barbell Row

A compound horizontal pull exercise for the lats and upper back, done with a barbell. It also works the biceps and lower back.

Barbell Compound Reps and weight Also called: underhand barbell row, yates row
Illustrations: Everkinetic, CC BY-SA 4.0 (licence)

Muscles worked

Primary

Lats and Upper back

Do most of the work.

Secondary

Biceps and Lower back

Help during each rep.

  • LatsSides of the backPrimary
  • Upper backMid traps, rhomboidsPrimary
  • BicepsFront of the upper armSecondary
  • Lower backSpinal erectorsSecondary

How to do it

  1. Set up the bar. Load it evenly on both sides, use collars, and start with a weight you can move with good form.
  2. Chest up, shoulders pulled back before the arms bend.
  3. Pull the elbows back towards the hips.
  4. Let the shoulder blades reach forward at the stretch, then repeat.
  5. Control every rep. Breathe out through the hardest part and stop the set when your form changes.

Common mistakes

  • Swinging the body. If you rock to move the weight, it is too heavy.
  • Shrugging. Think elbows back and shoulders down, not up toward your ears.
  • Cutting the stretch short. Let your arms go straight between reps.

Barbell busy? Try one of these

General guidance, not medical advice. If a movement hurts, stop and ask a qualified coach or physio.