Reverse Grip Barbell Row

The reverse grip barbell row is a bent-over row performed with the palms facing up rather than down. Supinating the grip brings the elbows in close to the ribs instead of flaring them out, which changes the pulling line: the latissimus dorsi, and particularly its lower portion, takes over from the rear deltoids and upper back that a pronated row emphasises. The biceps also contribute more, so most lifters can handle heavier loads here, and that is only a problem if the arms start doing the work the back should. The hinged position is what makes this exercise demanding and what makes it worth doing. Push the hips back until the torso is well forward, keep the spine flat for the whole set, and pull the bar toward the lower chest rather than letting it drift toward the hips.