Exercise guide
Cable Bent Over Reverse Grip Row
- Intermediate
- Compound
- Rep-based
- Back
- Shoulders
- Upper arms
This compound movement targets the lower lats and biceps more intensely than a standard grip, while the cable provides constant tension throughout the entire range of motion. It is highly effective for building back thickness and improving postural stability through the posterior chain.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Setup
- Attach an EZ-bar to the low pulley of a cable machine.
- Grasp the bar with an underhand (supinated) grip at shoulder width, using the inner curves of the EZ-bar for wrist comfort.
- Step back to create tension, then hinge at the hips until your torso is at a 45-to-60 degree angle with a flat back and slightly bent knees.
- Extend your arms fully toward the pulley while keeping your shoulders depressed and your core braced.
How to do it
- Exhale and pull the bar toward your lower abdomen by driving your elbows back and keeping them tucked close to your sides.
- Squeeze your shoulder blades together at the top of the movement, focusing on the contraction in your mid-back and lats.
- Inhale and slowly return the bar to the starting position over a 2-3 second count, maintaining a flat back throughout.
- Maintain a controlled 2-1-2-0 tempo (2 seconds up, 1 second squeeze, 2 seconds down).
Form checklist
- Keep your spine neutral; do not round your lower back or crane your neck upward.
- Ensure your elbows stay tucked in rather than flaring out to emphasize the lats and biceps.
- Keep your torso stationary; avoid 'rowing' with your hips or using momentum to pull the weight.
- Maintain a slight bend in the knees to protect the lower back and provide a stable base.
Pro tips
- Think about pulling the bar 'to your hips' rather than 'to your chest' to better engage the lower lat fibers.
- Focus on the 'mind-muscle connection' by imagining your hands are just hooks and the movement is driven entirely by your elbows.
- At the bottom of the rep, allow the cable to pull your shoulder blades forward slightly for a full stretch before initiating the next pull.
Make it harder
- Add a 3-second isometric hold at the peak of the contraction to maximize muscle fiber recruitment.
- Perform '1.5 reps' by pulling to the stomach, lowering halfway, pulling back to the stomach, and then fully extending.
Frequently asked
- What muscles does the cable bent over reverse grip row work?
- The cable bent over reverse grip row primarily targets the lats and trapezius, and also works the abs and obliques as secondary muscles.
- What equipment do you need for the cable bent over reverse grip row?
- The cable bent over reverse grip row uses cable.
- Is the cable bent over reverse grip row good for beginners?
- The cable bent over reverse grip row is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.