Back · Cable machine

Cable Bent Over Reverse Grip Row

The cable bent over reverse grip row is a compound pulling exercise designed to target the lower lats and biceps through continuous cable tension. It fits well into the middle of a back session to build upper-body thickness and muscular control.

Muscles: Back, Biceps
Equipment: Cable machine
Type: Strength
Animation: Men

How to do it

Stand facing a cable machine with a straight bar attachment set at the lowest position.
Grip the bar with an underhand (supinated) grip.
Bend at the hips and knees, keeping your back straight.
Pull the bar towards your lower abdomen, keeping elbows close to your body.
Squeeze your back muscles at the top.
Return to the starting position with control.

Common mistakes

Rounding the lower back places excessive strain on the spine and disengages the core.
Flaring your elbows outwards shifts the work away from the lats and increases stress on the shoulders.
Jerking your torso backward relies on momentum instead of controlled lat engagement.
Failing to fully extend the arms at the bottom prevents the lats from experiencing a deep, loaded stretch.

Tips

Keep your elbows tucked tightly against your ribs as you pull the bar toward your belly button.
Maintain a firm hip hinge with soft knees to support your lower back throughout the set.
Hold the peak contraction for one second to fully squeeze the shoulder blades together.

Sets and reps

Perform 3 to 4 sets of 8 to 12 repetitions for muscle growth, resting 60 to 90 seconds between sets. For endurance, opt for 3 sets of 12 to 15 reps with lighter loads.

Muscles worked

Cable Bent Over Reverse Grip Row: back, biceps

Your coach guides every set

Turn on the coach in Gloox: it asks how you feel, picks the weight from your history and cues technique and rest. Rate each set and the next one is tuned to you.

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Questions

Why use an underhand grip instead of an overhand grip?

The underhand grip places your shoulders in external rotation, allowing your elbows to stay closer to the torso to better isolate the lower lats and engage the biceps.

Is this exercise safe if you have lower back issues?

Maintaining a bent-over posture places demands on your spinal erectors; if you experience pain, stop immediately and consult a healthcare professional.

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