Barbell Reverse Grip Incline Bench Row

upper backbackbarbell

Learn how to do the Barbell Reverse Grip Incline Bench Row with proper form and technique. This barbell exercise primarily targets your Upper Back, with secondary emphasis on Biceps, Forearms.

Barbell Reverse Grip Incline Bench Row exercise demonstration showing proper form

How to Do the Barbell Reverse Grip Incline Bench Row

Follow these steps to perform the Barbell Reverse Grip Incline Bench Row with correct form:

  1. 1Set up an incline bench at a 45-degree angle.
  2. 2Sit on the bench facing the backrest with your chest against it.
  3. 3Grab the barbell with a reverse grip (palms facing down) and hands slightly wider than shoulder-width apart.
  4. 4Keep your back straight and core engaged.
  5. 5Pull the barbell towards your upper abdomen, squeezing your shoulder blades together.
  6. 6Pause for a moment at the top of the movement.
  7. 7Slowly lower the barbell back to the starting position.
  8. 8Repeat for the desired number of repetitions.

Barbell Reverse Grip Incline Bench Row Muscles Worked

Primary

upper back

Secondary

bicepsforearms

Exercise Details

Equipment
barbell
Body Part
back
Category
Extended

Recovery & Training Frequency

Recommended Recovery Time
2–4 days
Weekly Frequency
2–3 sessions per week
Why
Compound barbell pressing and pulling movements tax both primary and stabilising muscles. Schoenfeld (2010) notes 48–72 h is sufficient for most intermediate trainees; heavier loads or higher volume push toward the upper end of this range.

Sets & Reps by Goal

Strength

Sets
3–6
Reps
1–5
Rest
3–5 min

Use 80–95% of 1RM. The primary goal is maximal force production. Linear or undulating periodisation works well.

Hypertrophy

Sets
3–5
Reps
6–12
Rest
60–120 s

Keep 1–3 reps in reserve (RIR). Compound lifts at moderate load drive significant hypertrophy across multiple muscle groups simultaneously (Schoenfeld, 2010).

Endurance

Sets
2–4
Reps
15–20
Rest
30–60 s

Lighter loads with higher reps improve local muscular endurance and work capacity. Not typically a primary use case for heavy barbell movements.

Which Workout Splits Include Barbell Reverse Grip Incline Bench Row?

Based on the muscles this exercise targets, it fits naturally into these training splits and day types:

P

Push / Pull / Legs

Pull Day

U

Upper / Lower

Upper Day

F

Full Body

Any session

B

Bro Split

Back Day

Training Day Types:pullupper

Not sure which split is right for you? Cora builds personalised training plans that match your schedule and goals. Learn more about progressive overload.

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Frequently Asked Questions

What muscles does the Barbell Reverse Grip Incline Bench Row work?

The Barbell Reverse Grip Incline Bench Row primarily targets your Upper Back. Secondary muscles worked include Biceps, Forearms. This makes it an effective exercise for developing your back.

What equipment do I need for the Barbell Reverse Grip Incline Bench Row?

The Barbell Reverse Grip Incline Bench Row requires barbell. Make sure your equipment is properly set up and you have enough space to perform the movement with full range of motion.

How do I perform the Barbell Reverse Grip Incline Bench Row with proper form?

Start by Set up an incline bench at a 45-degree angle. Sit on the bench facing the backrest with your chest against it. Grab the barbell with a reverse grip (palms facing down) and hands slightly wider than shoulder-width apart. Focus on controlled movement throughout the entire range of motion. See the full step-by-step instructions above for complete form guidance.

How often should I do the Barbell Reverse Grip Incline Bench Row?

For most people, allow 2–4 days between sessions targeting the same muscle group. That translates to 2–3 sessions per week. Compound barbell pressing and pulling movements tax both primary and stabilising muscles. Schoenfeld (2010) notes 48–72 h is sufficient for most intermediate trainees; heavier loads or higher volume push toward the upper end of this range.

What are the best sets and reps for the Barbell Reverse Grip Incline Bench Row?

It depends on your goal. For strength: 3–6 sets of 1–5 with 3–5 min rest. For hypertrophy (muscle growth): 3–5 sets of 6–12 with 60–120 s rest. For endurance: 2–4 sets of 15–20 with 30–60 s rest.

Which workout splits is the Barbell Reverse Grip Incline Bench Row best for?

The Barbell Reverse Grip Incline Bench Row fits well into the following training splits: Push / Pull / Legs (Pull Day), Upper / Lower (Upper Day), Full Body (Any session), Bro Split (Back Day). It is classified as a pull, upper movement.

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