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Exercise guide
EZ Bar Reverse Grip Row
This compound pulling exercise targets the latissimus dorsi and biceps, effectively building back thickness and arm strength with an underhand grip.
What this exercise works
- Muscles
- biceps brachii · latissimus dorsi · posterior deltoid · rhomboids · trapezius
- Goals
- hypertrophy · strength
- Equipment
- EZ bar
- Category
- Strength
- Difficulty
- intermediate
Demonstration
Step 1
Step 2
How to perform the movement
- Stand with feet shoulder-width apart, holding an EZ bar with an underhand, shoulder-width grip.
- Hinge at your hips, keeping a slight bend in your knees and your back straight, until your torso is nearly parallel to the floor.
- Let the bar hang directly below your shoulders with arms fully extended.
- Pull the bar towards your lower abdomen, squeezing your shoulder blades together and driving your elbows up.
- Control the eccentric phase, slowly lowering the bar back to the starting position with full arm extension.
Technique cues and common mistakes
- Maintain a neutral spine throughout the movement to protect your lower back.
- Focus on initiating the pull with your lats, not just your biceps.
- Avoid shrugging your shoulders; keep them depressed and retracted.
- Use a full range of motion, extending your arms completely at the bottom.