Exercise guide · Intermediate · Compound

EZ Bar Reverse Grip Bent over Row: How to Do It & Muscles Worked

The EZ bar reverse grip bent over row is a compound exercise targeting the upper back, with secondary emphasis on the biceps and forearms. It involves pulling an EZ barbell towards the lower chest while bent over, using an underhand grip.

Primary muscles
Traps
Secondary muscles
Biceps , Forearms
Equipment
Ez Barbell
Level · type
Intermediate · Compound
Demonstration of the ez bar reverse grip bent over row
Front view: muscles worked by the ez bar reverse grip bent over row. Primary: traps. Secondary: biceps and forearms.
Back view: muscles worked by the ez bar reverse grip bent over row. Primary: traps. Secondary: biceps and forearms.
Primary Secondary

How to do the ez bar reverse grip bent over row

  1. Step 1: Stand with your feet shoulder-width apart and knees slightly bent.
  2. Step 2: Hold the ez barbell with an underhand grip, palms facing up, and hands shoulder-width apart.
  3. Step 3: Bend forward at the hips, keeping your back straight and chest up, until your torso is almost parallel to the floor.
  4. Step 4: Pull the ez barbell towards your lower chest, squeezing your shoulder blades together.
  5. Step 5: Pause for a moment at the top, then slowly lower the ez barbell back to the starting position.
  6. Step 6: Repeat for the desired number of repetitions.

Sets, reps and programming

Suggested sets, reps and rest for the ez bar reverse grip bent over row by training goal
Goal Sets Reps Rest Effort
Strength 3–5 3–6 3–5 min 1–3 reps in reserve
Muscle growth 3–4 6–12 2–3 min 1–2 reps in reserve
Muscular endurance 2–3 12–20 1–2 min 1–3 reps in reserve

Ranges follow the ACSM position stand on progression in resistance training. Muscle grows across a wide range of loads when sets end close to failure (Schoenfeld et al., 2017), longer rests between heavy sets support strength and size (Schoenfeld et al., 2016), and stopping a rep or two short of failure works about as well as training to failure (Grgic et al., 2022). Estimate your working weights with the strength calculators.

EZ Bar Reverse Grip Bent over Row alternatives

More exercises that train the traps as their main target:

More traps exercises

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Sources

  1. American College of Sports Medicine. Progression models in resistance training for healthy adults. Med Sci Sports Exerc. 2009;41(3):687-708.
  2. Schoenfeld BJ, Grgic J, Ogborn D, Krieger JW. Strength and hypertrophy adaptations between low- vs. high-load resistance training. J Strength Cond Res. 2017;31(12):3508-3523.
  3. Schoenfeld BJ, Pope ZK, Benik FM, et al. Longer interset rest periods enhance muscle strength and hypertrophy in resistance-trained men. J Strength Cond Res. 2016;30(7):1805-1812.
  4. Grgic J, Schoenfeld BJ, Orazem J, Sabol F. Effects of resistance training performed to repetition failure or non-failure on muscular strength and hypertrophy: a systematic review and meta-analysis. J Sport Health Sci. 2022;11(2):202-211.

Step-by-step instructions and demonstration media are from the ExerciseDB exercise dataset.

This guide is general fitness information, not medical advice. Stop if an exercise causes pain and speak to a doctor or physiotherapist about injuries or health conditions before starting a new programme.