Reverse Grip Bent Over Row.

Make every rep count.

1. 01

   Set up: Load a barbell on the floor in front of you. Stand with feet about shoulder-width.

2. 02

   Grip: Hinge down with a slight knee bend and grab the bar underhand (reverse grip) with hands a bit wider than shoulders.

3. 03

   Get into position: Stand up tall with a neutral spine and the bar against your waist. Then soften your knees and hinge at the hips until the bar slides down your thighs to just below knee level. Keep your chest proud and your neck neutral, eyes forward. This torso angle stays the same for the whole set.

4. 04

   Row: Pull the bar toward your lower chest/upper stomach, keeping elbows driving back.

5. 05

   Squeeze: Pause briefly at the top and pinch your shoulder blades together.

6. 06

   Lower with control: Bring the bar back down to just below the knees slowly—don’t let it drop.

7. 07

   Safety & form cues

8. 08

   Keep your back flat/neutral the entire time—no rounding.

9. 09

   Move from the shoulders and elbows, not by jerking your torso.

10. 10

    Start light until you can hold a solid hinge position without discomfort.