EZ-Bar Reverse Grip Bent Over Row

Muscles worked

Setup

1. Stand with feet shoulder-width apart and grip the EZ-bar with an underhand (supinated) grip on the outer curves.
2. Hinge at the hips until your torso is at approximately a 45-degree angle to the floor, keeping your back flat and knees slightly bent.
3. Let the bar hang at arm's length directly below your shoulders with your gaze fixed a few feet in front of you.

How to do it

1. Exhale as you pull the bar toward your lower abdomen, driving your elbows back and squeezing your shoulder blades together.
2. Keep your elbows tucked close to your sides throughout the movement to maximize lat recruitment and minimize shoulder strain.
3. Inhale as you slowly lower the bar back to the starting position, maintaining control and a full stretch in the lats.
4. Maintain a controlled tempo, focusing on a 2-second eccentric (lowering) phase.

Form checklist

• Keep your spine neutral from head to hips; avoid rounding the lower back or craning the neck.
• Pull the bar toward your belly button rather than your chest to keep the focus on the lats.
• Ensure your core remains braced to prevent the torso from swinging or 'cheating' the weight up.
• Keep your wrists in a strong, neutral position throughout the entire range of motion.

Pro tips

• Focus on the 'elbow drive'—imagine you are trying to touch your elbows together behind your back to ensure peak back contraction.
• Squeeze your pinky and ring fingers harder on the bar to help trigger better lat activation through the ulnar nerve path.

Make it harder

• Add a 2-second isometric hold at the top of the movement to increase time under tension and peak contraction.
• Lower your torso angle closer to parallel with the floor to increase the range of motion and the demand on the spinal erectors.

Frequently asked

What muscles does the ez-bar reverse grip bent over row work?

The ez-bar reverse grip bent over row primarily targets the lats and trapezius, and also works the abs, erector spinae, and obliques as secondary muscles.

What equipment do you need for the ez-bar reverse grip bent over row?

The ez-bar reverse grip bent over row uses ez barbell.

Is the ez-bar reverse grip bent over row good for beginners?

The ez-bar reverse grip bent over row is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

Related exercises

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• Band Assisted Chin Up From KneeIntermediate · biceps, lats, and trapezius