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Middle Back

Reverse Grip Bent-Over Rows

Reverse Grip Bent-Over Rows (Start)Reverse Grip Bent-Over Rows (End)
LevelIntermediateEquipmentBarbellMechanicCompoundForcePull

A barbell row with an underhand grip that brings the biceps and lower lats into the movement while building mid-back strength.

Strength
Primary musclesMiddle Back
Secondary musclesBicepsLatsShoulders

Energy burned

≈ 24 kcalFor 3 × 8–12, rest 90s · ≈ 4.2 kcal/min

Estimate range 18–30 kcal (±25 %)

Muscle mass worked12 %
Effort during a set7.1 MET
Your lean mass53.5 kgBody fat estimated from BMI and age

Estimate ±25 %: muscles worked (from the exercise data), sets, reps, rest and your body. See the planner for whole sessions.

Setup

  1. 1Stand with feet hip-width apart holding a barbell with an underhand grip, hands shoulder-width apart.
  2. 2Hinge forward at the hips to about 45 degrees with a flat back and slightly bent knees.

How to perform

  1. 1Pull the bar toward your lower ribs by driving your elbows back.
  2. 2Keep your elbows close to your body.
  3. 3Squeeze your shoulder blades together.
  4. 4Lower the bar slowly to straight arms.
  5. 5Repeat.

Alternatives

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More with Barbell

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Stretches for Middle Back

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