Ez Bar Reverse Grip Bent Over Row

1. Hold an EZ bar with an underhand grip on the angled handles, hands about shoulder width apart.
2. Hinge at the hips until your torso is around 45 degrees to the floor, knees softly bent.
3. Let the bar hang at arm's length below your shoulders with a flat back and braced core.
4. Pull the bar toward your lower abdomen, driving the elbows back along your sides.
5. Squeeze the shoulder blades together at the top with the bar close to your body.
6. Lower the bar under control until the arms are fully extended again.
7. Repeat for 8 to 12 reps without letting the torso rise between reps.

Common Mistakes

• Standing up as you pull: Raising the torso each rep turns the row into a shrug and hides weak lats. Set your hinge angle and hold it for the whole set.
• Rounding the lower back: A rounded spine under load is the main risk in any bent over row. Push the hips back and keep the chest proud.
• Curling the bar up: With an underhand grip the biceps are eager to take over. Think about driving the elbows behind you, not bending the arms.
• Pulling to the chest: Rowing high turns the movement into a rear delt exercise. Aim the bar at the belt line to keep the lats loaded.