Barbell Reverse Grip Bent Over Row

Default prescription & biomechanics

Primary muscles

Lats, Upper Back

Secondary muscles

Biceps, Rear Deltoid, Traps

Equipment

Barbell

Movement pattern

Horizontal Pull (Pull force)

Difficulty

Intermediate

Working rep range

5-8 reps per set

Between-set interval

150 seconds rest

Step-by-step coaching cues

1. Stand with feet hip-width apart and hinge at the hips until your torso is at roughly 45 degrees to the floor.
2. Grip the bar with an overhand or underhand grip just wider than your legs.
3. Pull the bar smoothly into your lower ribs or belly button, pulling with your elbows and squeezing your lats.
4. Lower the bar under control over 3 seconds, keeping your spine rigid and neck neutral.

Joint & safety considerations

Filtered for Lower Back sensitivity. When you flag lower back sensitivity in your WorkoutCard training brief, the AI programme generator automatically substitutes a lower-stress alternative from the relations table below.

Biomechanical alternatives & swaps

Used by the in-app Swap sheet when your equipment is occupied or when adjusting exercise difficulty.

Exercise	Relationship	Equipment
Band Bent Over Row	Bands swap	Bands
Bodyweight Inverted Row	Bodyweight swap	Bodyweight
Cable Bent Over Row	Cable swap	Cable
Cable One Arm Bent Over Row	Cable swap	Cable
Cable Seated High Row V Bar	Cable swap	Cable
Cable Seated One Arm Alternate Row	Cable swap	Cable

From the WorkoutCard biomechanical library (613 verified movements). For general strength and conditioning education, not medical or physiotherapy advice.