Barbell Reverse-Grip Incline Bench Row

Expert Advice

Use a reverse grip to better target the lower lats and ensure your elbows stay close to your body throughout the movement.

How-to-do Steps

Lie face down on an incline bench with your feet flat on the floor.
Grasp the barbell with an underhand grip, hands shoulder-width apart.
Let the barbell hang straight down with your arms fully extended.
Pull the barbell towards your lower chest, keeping your elbows close to your sides.
Slowly lower the barbell back to the starting position.
Repeat for the desired number of repetitions.

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Muscles Worked

Barbell Reverse-Grip Incline Bench Row primarily targets the Shoulders, Lats, Traps, with Strength mechanics using Barbell. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.

Primary

Shoulders30%

Lats30%

Traps20%

Secondary

Biceps10%

Forearms10%

Equipment

Barbell

Special Bench

Exercise Type

Strength

Sets & Reps Guidance

Beginner2 x 10-12

Intermediate3 x 8-10

Advanced4 x 6-8

Frequently Asked Questions

What muscles does Barbell Reverse-Grip Incline Bench Row work?

Barbell Reverse-Grip Incline Bench Row primarily targets the Shoulders, Lats, Traps. Secondary muscles involved include Biceps, Forearms. It is classified as a Strength exercise performed with Barbell.

How many sets and reps should I do for Barbell Reverse-Grip Incline Bench Row?

For beginners, start with 2 sets of 10-12. Intermediate lifters can do 3 sets of 8-10. Advanced athletes can push to 4 sets of 6-8. Adjust based on your goals and recovery capacity.

Is Barbell Reverse-Grip Incline Bench Row suitable for beginners?

Barbell Reverse-Grip Incline Bench Row is rated as an advanced exercise and is best suited for experienced lifters. Beginners should build foundational strength with simpler movements first before attempting this exercise.