Ez Bar Reverse Grip Bent Over Row

upper backbackez barbell

Learn how to do the Ez Bar Reverse Grip Bent Over Row with proper form and technique. This ez barbell exercise primarily targets your Upper Back, with secondary emphasis on Biceps, Forearms.

Ez Bar Reverse Grip Bent Over Row exercise demonstration showing proper form

How to Do the Ez Bar Reverse Grip Bent Over Row

Follow these steps to perform the Ez Bar Reverse Grip Bent Over Row with correct form:

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

Ez Bar Reverse Grip Bent Over Row Muscles Worked

Primary

upper back

Secondary

bicepsforearms

Exercise Details

Equipment
ez barbell
Body Part
back
Category
Main

Recovery & Training Frequency

Recommended Recovery Time
2–3 days
Weekly Frequency
2–3 sessions per week
Why
Medium muscles involved in compound patterns benefit from 48–72 h recovery. Running them 2–3 × per week maximises weekly volume without compromising quality (Schoenfeld, 2016).

Sets & Reps by Goal

Strength

Sets
3–5
Reps
3–6
Rest
2–3 min

Progressive overload is key — add weight when you can complete all reps with solid form.

Hypertrophy

Sets
3–4
Reps
8–15
Rest
60–90 s

Aim for 2–3 RIR on most sets. The moderate rep range with controlled tempo maximises metabolic stress and mechanical tension.

Endurance

Sets
2–3
Reps
15–25
Rest
30–60 s

High-rep sets at 50–60% 1RM build muscular endurance without excessive fatigue accumulation.

Which Workout Splits Include Ez Bar Reverse Grip Bent Over 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 Ez Bar Reverse Grip Bent Over Row work?

The Ez Bar Reverse Grip Bent Over 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 Ez Bar Reverse Grip Bent Over Row?

The Ez Bar Reverse Grip Bent Over Row requires ez 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 Ez Bar Reverse Grip Bent Over Row with proper form?

Start by Stand with your feet shoulder-width apart and knees slightly bent. Hold the ez barbell with an underhand grip, palms facing up, and hands shoulder-width apart. Bend forward at the hips, keeping your back straight and chest up, until your torso is almost parallel to the floor. 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 Ez Bar Reverse Grip Bent Over Row?

For most people, allow 2–3 days between sessions targeting the same muscle group. That translates to 2–3 sessions per week. Medium muscles involved in compound patterns benefit from 48–72 h recovery. Running them 2–3 × per week maximises weekly volume without compromising quality (Schoenfeld, 2016).

What are the best sets and reps for the Ez Bar Reverse Grip Bent Over Row?

It depends on your goal. For strength: 3–5 sets of 3–6 with 2–3 min rest. For hypertrophy (muscle growth): 3–4 sets of 8–15 with 60–90 s rest. For endurance: 2–3 sets of 15–25 with 30–60 s rest.

Which workout splits is the Ez Bar Reverse Grip Bent Over Row best for?

The Ez Bar Reverse Grip Bent Over 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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