Bent Over Row - Reverse Grip (EZ Bar)

Hold EZ bar with palms facing up. Hinge forward and row. This grip recruits more biceps and lower lats.

Quick facts

Primary and secondary muscle groups targeted by this movement.

lats

biceps

What you need and how to position yourself before starting.

ez barbell

Bilateral

Bent-over

repsweight

Follow these cues to master proper technique and stay safe through every rep.

Step 1Setup
- Stand upright with your feet hip-width apart, holding an EZ bar with your hands in a reverse grip (palms facing you).
- Bend your knees slightly, and hinge forward from your hips to about a 45-degree angle, keeping your back straight.
Step 2Grab the Bar
- Using a reverse grip, hold the EZ bar with your hands shoulder-width apart.
- Ensure your grip is firm and your wrists are straight.
Step 3Position Your Body
- Retract your shoulder blades and engage your core to stabilize your body.
- Keep your gaze forward to maintain proper neck alignment with your spine.
Step 4Lift the Bar
- Pull the EZ bar towards your torso by bending your elbows and bringing them up and back.
- Aim to bring the bar towards your lower ribcage while keeping your elbows close to your body.
Step 5Lower the Bar
- Slowly lower the EZ bar back to the starting position with your arms fully extended.
- Maintain your bent-over position, ensuring your back stays straight and core engaged.
Step 6Repeat
- Continue to lift and lower the bar for the desired number of repetitions, focusing on maintaining good form.
Step 7Finish the Exercise
- After completing your repetitions, carefully stand upright while keeping your back straight.
- Once standing, safely place the EZ bar down.