Exercise guide
Barbell Reverse Grip Incline Bench Row
- Intermediate
- Compound
- Rep-based
- Back
- Shoulders
- Upper arms
This chest-supported row variation uses a supinated grip to prioritize the lower lats and biceps while eliminating momentum for superior back isolation.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Setup
- Set an incline bench to a 30-45 degree angle.
- Lie face down on the bench with your chest firmly supported and feet planted on the floor for stability.
- Grasp the barbell with a shoulder-width, underhand (supinated) grip.
- Let your arms hang straight down, fully extending your lats without letting the weight touch the floor.
How to do it
- Exhale and pull the barbell toward your lower ribs by driving your elbows back and toward your hips.
- Squeeze your shoulder blades together at the top of the movement, holding the contraction for one second.
- Inhale and slowly lower the barbell back to the starting position with a controlled 2-second tempo.
- Maintain a neutral neck position by looking slightly ahead of the bench throughout the set.
Form checklist
- Keep your chest in constant contact with the bench to prevent using momentum.
- Ensure your elbows stay tucked close to your sides rather than flaring out.
- Avoid shrugging your shoulders toward your ears during the pull.
- Keep your wrists straight and avoid curling them at the top of the rep.
Pro tips
- Think of your hands as hooks and focus on pulling from the elbows to maximize lat recruitment.
- Initiate the movement by depressing your scapula (pulling shoulders down) before the actual row begins.
Make it harder
- Incorporate a 3-second slow eccentric phase to increase mechanical tension.
- Add a 'dead-stop' at the bottom of each rep to remove all elastic energy.
Frequently asked
- What muscles does the barbell reverse grip incline bench row work?
- The barbell reverse grip incline bench row primarily targets the lats and trapezius, and also works the abs and erector spinae as secondary muscles.
- What equipment do you need for the barbell reverse grip incline bench row?
- The barbell reverse grip incline bench row uses barbell.
- Is the barbell reverse grip incline bench row good for beginners?
- The barbell reverse grip incline bench row is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.