# Cable Bent Over Reverse Grip Row - Canonical: https://fitwill.app/exercise/11447/cable-bent-over-reverse-grip-row/ - Media ID: 11447 - Primary muscle: Back - Body part: Back - Equipment: Cable Machine - Video: https://fitwill.app/videos/11447/cable-bent-over-reverse-grip-row.mp4 ## Description The Cable Bent Over Reverse Grip Row is a bent-over rowing variation performed at a low cable pulley with an underhand grip on a straight bar. You hinge forward at the hips so your torso angles toward the floor, then pull the bar from arm's length up into your lower chest or upper stomach, driving your elbows up and back behind you. Because the cable provides constant tension and the reverse grip rotates your elbows in slightly, this version targets the lats and upper back while still loading the rear shoulders and biceps. This movement suits lifters who want back volume without needing a heavy barbell setup, and it is especially useful for people who find free-weight bent-over rows awkward or fatiguing on the lower back. The cable's smooth resistance curve keeps the muscles working through the entire range, including the fully stretched position at the bottom where the barbell version often goes slack. Beginners can learn the hinge-and-row pattern with a light weight, while more experienced lifters can use it as a high-volume finisher after heavier rowing or pulling work. Setup matters more here than in most rows because you are supporting your own torso position for the whole set. Your pulley should be at the bottom setting, your feet roughly hip-width apart, and your hinge deep enough that the bar clears your knees at full stretch. A torso angle of roughly 45 degrees or a bit lower works well; the closer you get to parallel, the more the pull shifts toward the mid-back and rear shoulders. Keep a neutral spine and let your hips and hamstrings, not your lower back, take the brunt of the hold. To execute it well, start each rep from fully extended arms and think about pulling your elbows toward your hips rather than yanking the bar with your hands. Underhand grip means your biceps assist more than in an overhand row, so focus on squeezing your shoulder blades back and down at the top instead of just curling the weight in. Pause briefly near your lower chest, then lower the bar under control until your arms are straight and your shoulders have stretched forward slightly. Common use cases include back-focused gym sessions, corrective work for rounded shoulders, and as a substitute when a rowing machine or barbell station is busy. Because the reverse grip places your arms in a more natural pulling line for many people, some lifters find they feel their back working better here than with an overhand grip. Practically, treat your lower back position as the limiting factor. If your torso starts rising with each rep or your spine rounds, the weight is too heavy or your hinge angle is too aggressive. Use a controlled tempo, keep your knees softly bent, and reset your bracing between sets rather than muscling through reps with a fatigued back. ## Instructions 1. Set the pulley of the cable machine to the lowest position and attach a straight bar. 2. Stand facing the machine with your feet hip-width apart, take an underhand grip on the bar with hands about shoulder-width apart, and step back until your arms are extended and the weight stack is lifted. 3. Hinge forward at the hips with your knees slightly bent, lowering your torso to roughly 45 degrees or a little lower, keeping your back flat and your neck in line with your spine. 4. Brace your core and pull your shoulder blades down before the first rep so your shoulders are not shrugged up around your ears. 5. Pull the bar in toward your lower chest or upper stomach, driving your elbows up and back past your ribs rather than flaring them wide. 6. At the top of the pull, squeeze your shoulder blades together and hold for a beat without letting your torso rise. 7. Lower the bar slowly along the same path until your arms are fully straight and you feel a stretch across your upper back. 8. Exhale as you pull the bar in, and inhale as you lower it back down with control. 9. Complete your set, then stand upright and let the weight stack settle before letting go of the bar. 10. Rest the bar on the floor or re-rack it between sets instead of holding a loaded hinge position while you wait. ## Tips & Tricks - If your torso stands up taller with each rep, the weight is too heavy or your hinge is too shallow — drop the load and hold your torso angle steady for every rep. - Do not let your wrists curl under at the top; keep the bar resting in your fingers so the pull comes from your back and arms, not your forearms flexing the weight in. - Because the reverse grip turns your elbows in, aim them toward your hips rather than out to the sides to keep the lats and mid-back doing the work. - A rounded lower back at the bottom of the hinge is the most common fault here — soften your knees more and hinge from the hips until your spine is flat. - Let your shoulders travel slightly forward at full arm extension to get a real stretch, but avoid letting the cable yank your torso toward the machine. - If your biceps fatigue before your back, lighten the weight and focus on leading the pull with your elbows instead of your hands. - Keep your head neutral by looking at a spot on the floor a foot or two in front of you; craning up to watch yourself strains the neck. - Use a two-second lower on each rep — the constant cable tension makes the eccentric half of this row more valuable than rushing it. - If the straight bar bothers your wrists in the underhand position, try a slightly wider grip or an angled attachment before abandoning the exercise. ## Frequently Asked Questions ### What muscles does the Cable Bent Over Reverse Grip Row work? It primarily trains the lats and upper back, including the rhomboids and mid-traps, with the rear shoulders assisting on each pull. The underhand grip also brings the biceps in more than an overhand row would. ### Why use a reverse grip instead of an overhand grip for this row? The underhand grip lets your elbows travel closer to your body, which many lifters find gives a stronger lat contraction and a more comfortable shoulder position. It also increases biceps involvement compared with a pronated grip. ### How far should I bend over for the Cable Bent Over Reverse Grip Row? Aim for a torso angle of about 45 degrees or slightly lower, hinging at the hips with a flat back. The lower you go, the more the pull shifts toward the mid-back and rear shoulders, but never round your spine to get there. ### Is this exercise suitable for beginners? Yes, as long as you start with a light weight and focus on learning the hip hinge and the elbow-driven pull. The cable provides a stable, smooth resistance that makes it easier to control than a heavy barbell row. ### Where should I pull the bar to at the end of each rep? Pull it into your lower chest or upper stomach, just below the ribs. Pulling higher tends to turn the movement into a rear-delt raise and can encourage shrugging. ### My lower back gets tired during this row — what am I doing wrong? You are likely holding the hinge with your spine instead of your hips and hamstrings, or the weight is forcing you to grind through a fatigued position. Bend your knees a bit more, keep the back flat, and reduce the load or total reps. ### Can I substitute the Cable Bent Over Reverse Grip Row with a barbell row? A barbell bent-over row with an underhand grip is the closest free-weight equivalent, though it removes the constant cable tension and stretches the lower back more. Dumbbell rows with a supinated grip are another reasonable alternative. ### How does this exercise differ from a seated cable row? The seated row supports your torso, so your lower back and hips do less work, while the bent-over version forces you to hold the hinge position throughout. The bent-over angle also changes the pull path and loads the rear shoulders differently. ### Is it safe to do this movement every workout? It is generally safe when performed with controlled technique, but because it places sustained demand on the lower back to hold the hinge, it is smarter to space it out and vary your rowing angles across the week.