You’re probably bored with your back day. Most people are. They walk into the gym, head straight for the lat pulldown machine, and then maybe do some standard overhand rows before calling it a day. It’s a routine. It’s fine. But "fine" doesn't build a thick, powerful back that looks like it was carved out of granite. If you want that specific, dense look in your mid-back and lower lats, you need to flip your hands. Seriously. The reverse grip barbell bent over row—often called the Yates Row after the legendary six-time Mr. Olympia Dorian Yates—is arguably the most underrated mass builder in the history of iron.
It looks simple. It looks like you're just being fancy with your grip. But it changes everything about how the weight moves and which fibers actually do the work.
The Underhand Advantage: What’s Actually Happening?
When you switch to a supinated (underhand) grip, you’re not just changing your hand position. You are fundamentally altering the biomechanics of the pull. In a standard overhand row, your elbows tend to flare out. This puts a massive amount of emphasis on the upper lats, rear delts, and rhomboids. It’s a great move. But it often leaves the lower portion of the latissimus dorsi—the part that creates that "sweeping" look into the waist—untouched.
The reverse grip barbell bent over row forces your elbows to tuck.
Because your palms are facing forward, your humerus (upper arm bone) stays closer to your ribcage. This puts the biceps in a position of mechanical advantage. While some critics say this makes it "too much of a biceps exercise," they're missing the point. By using the biceps more effectively as a secondary mover, you can often handle significantly heavier loads. More weight plus better elbow tuck equals a deeper contraction in the lower lats.
Dorian Yates himself was the one who popularized the slightly more upright version of this. Instead of being strictly parallel to the floor—the old-school Pendlay style—he advocated for a 45-degree angle. This shorter range of motion allowed him to move absolute slabs of iron. We are talking 400-plus pounds. When you pull that heavy with an underhand grip, your back has no choice but to grow.
Why Your Lower Lats Are Lagging
Most lifters have "high lats." This isn't just genetics; it’s a recruitment issue. Traditional pulling movements often stop short of full scapular depression. Basically, people pull with their traps and their shoulders, but they never quite "tuck" the weight into their hips.
The reverse grip barbell bent over row solves this by its very nature. To perform the movement correctly with an underhand grip, you have to pull the bar toward your belly button, not your chest. This path—the "arc" of the row—targets the lower insertion points of the lats. If you’ve ever felt like your back is wide at the top but thin at the bottom, this is the missing link.
It's also about the biceps. Honestly, let’s be real. Most people struggle to "feel" their back working because their grip or their forearms give out first. With the supinated grip, your biceps are stronger. They help you finish the movement. You get a peak contraction that is almost impossible to replicate with an overhand grip unless you have world-class mind-muscle connection.
A Quick Word on Safety
Is it dangerous? Some people say so. They worry about the biceps tendon. And they aren't entirely wrong. If you try to "curl" the weight up instead of "rowing" it, or if you use jerky, ballistic momentum, you are putting a lot of stress on the distal biceps tendon.
Don't be that person. Keep your ego in check.
Setting Up the Perfect Reverse Grip Barbell Bent Over Row
Forget everything you know about "perfect" 90-degree rowing for a second. To get the most out of the reverse grip barbell bent over row, you want a slightly more athletic, upright stance.
The Grip: Grab the bar about shoulder-width apart. Maybe a tiny bit narrower. If you go too wide, you’ll lose the ability to keep your elbows tucked, which defeats the whole purpose of the move.
The Hinge: Push your hips back. Your knees should be slightly bent. Your torso should be at roughly a 45 to 50-degree angle. This is the "sweet spot" for power.
The Pull: Don't think about your hands. Think about your elbows. Drive your elbows back and slightly up, aiming to bring the bar to the area just below your navel.
The Squeeze: At the top of the movement, pinch your shoulder blades together. Hold it for a split second. Feel that cramp in your mid-back? That’s growth.
The Controlled Negative: Lower the bar under control. Don't just let it drop. The eccentric phase of the row is where a lot of the muscle damage (the good kind!) happens.
Common Mistakes That Kill Your Progress
People mess this up all the time. The most common error is "shrugging" the weight. If your shoulders are up by your ears, your traps are doing the work, not your lats. You have to keep your shoulders depressed—think about pulling your shoulder blades into your back pockets.
Another big one is the "T-Rex Arm" syndrome. This happens when people use too much weight and only move the bar three inches. If you aren't getting a full range of motion, you aren't getting the benefits. Your arms should be fully extended at the bottom to get a deep stretch on the lats.
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Then there's the "Heave-Ho." Using your legs to bounce the weight up. A little bit of body English is fine when you're going for a heavy set of six, but if you're turning a reverse grip barbell bent over row into a power clean, you're just asking for a lower back injury.
What the Science Says
While EMG (electromyography) studies often show high activation in the lats for both overhand and underhand rows, the subjective difference in fiber recruitment is well-documented by professional bodybuilders and strength coaches. A study by Fenwick et al. (2009) compared different rowing variations and found that the bent-over row, in general, required large metabolic demands and significant spinal loading, making it a "total body" builder.
The reverse grip specifically shifts the torque. It allows for a greater degree of shoulder extension. More extension usually equals more lat involvement.
Programming for Maximum Back Thickness
You shouldn't just swap your regular rows for these every single session. Balance is key. But if you're looking to prioritize back thickness, try this:
Start your workout with a heavy compound movement like Deadlifts or Weighted Pullups. Then, move into the reverse grip barbell bent over row as your primary "heavy" row.
- For Strength: 3 to 5 sets of 5-8 reps. Focus on the explosive pull and a 2-second lowering phase.
- For Hypertrophy: 3 to 4 sets of 10-12 reps. Focus on the "squeeze" at the top and the mind-muscle connection.
You’ll notice that your forearms don't fry as quickly. You’ll notice you can probably add 10-20 pounds to the bar compared to your overhand row. That’s the magic of the supinated grip.
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Actionable Insights for Your Next Session
If you want to master the reverse grip barbell bent over row and actually see results, stop treating it like a secondary exercise. Treat it like a main lift.
- Check your wrists: Keep them neutral. If you find your wrists "curling" or snapping at the top, the weight is too heavy.
- Master the "Lat Flare": Before you even pull the weight, try to "spread" your lats. This pre-tension ensures they are the first muscle group to fire.
- Foot placement: Keep your feet at a comfortable width—usually hip-width. Dig your heels into the floor. This creates a stable base so your lower back doesn't have to do all the stabilizing.
- Use Straps (Sometimes): Honestly, if your grip is the limiting factor, use straps. The goal is to grow your back, not to win a grip-strength contest. Using straps allows you to focus 100% on the elbow drive.
The back is a massive, complex group of muscles. You can't hit it from one angle and expect a masterpiece. By adding the underhand version of the barbell row to your rotation, you're filling a gap that most people leave wide open. It’s harder, it’s heavier, and it’s a bit more technical, but the payoff is a back that actually has some depth to it.
Next time you're in the rack, flip your hands. Pull to your waist. Keep your chest up. You'll feel the difference on the very first rep. Focus on the stretch at the bottom and the violent contraction at the top. This is how you build a back that stands out in a crowded gym. Stop settling for "fine" workouts and start using the mechanics of the human body to your advantage. Tighten your belt, load the plates, and get to work.