Barbell Reverse Grip Bent Over Row
Description
The barbell reverse-grip bent over row (also called the Yates Row after Dorian Yates) is a horizontal pulling exercise performed with an underhand (supinated) grip. The underhand grip puts the biceps in a stronger pulling position and shifts emphasis to the lower lats and lower traps, building back thickness. The torso angle is typically more upright (about 60 to 70 degrees) than a standard bent over row.
Muscle Group
Equipment Required
Barbell Reverse Grip Bent Over Row Instructions
- Stand with feet hip-width apart in front of a loaded barbell on the floor.
- Hinge at the hips and grip the bar with an underhand (supinated) grip, hands roughly shoulder-width apart.
- Stand up with the bar, then hinge forward at the hips until your torso is at roughly 60 to 70 degrees from horizontal — more upright than a standard bent over row.
- Let the bar hang at arm’s length. Brace your core and lock in your back angle.
- Row the bar to your lower abdomen by driving your elbows back along your sides. Keep elbows close to your body.
- Squeeze your lats and lower traps at the top. Pause briefly.
- Lower the bar under control. Maintain the same torso angle throughout.
- Repeat for the desired number of reps.
Barbell Reverse Grip Bent Over Row Form & Visual
Barbell Reverse Grip Bent Over Row Benefits
- Underhand grip shifts emphasis to lower lats and biceps
- Builds back thickness more than back width
- More upright torso is easier on the lower back
- Allows heavier loading than standard bent over rows for many lifters
- Popularized by Dorian Yates for building a legendary back
- Excellent complement to overhand rowing variations
Barbell Reverse Grip Bent Over Row Muscles Worked
- Latissimus dorsi (especially the lower fibers)
- Biceps brachii (heavy involvement)
- Trapezius (middle and lower)
- Rhomboids
- Posterior deltoid
- Erector spinae (isometric)
- Forearms and grip
Barbell Reverse Grip Bent Over Row Variations & Alternatives
- Barbell Bent Over Row (overhand)
- Barbell Pendlay Row
- Barbell Wide-Grip Row
- Dumbbell Bent Over Row
- Smith Bent Over Row
- Underhand Cable Row
- Reverse-Grip Pendlay Row
- Pause Reverse-Grip Row
