EZ Bar Reverse Grip Row

Muscles worked by the EZ Bar Reverse Grip Row

Primary

BicepsBiceps BrachiiLatsLatissimus Dorsi

Secondary

Rear DeltsPosterior DeltoidRhomboidsRhomboid MusclesTrapsTrapezius

Also called: bicep, biceps brachii, biceps muscle, guns, lats, lat.

Equipment

EZ Curl Bar

Also called: ez bar, ez curl bar, curl bar, w-bar, cambered bar, zig-zag bar.

How to do the EZ Bar Reverse Grip Row

1. Stand with feet shoulder-width apart, holding an EZ bar with an underhand, shoulder-width grip.
2. Hinge at your hips, keeping a slight bend in your knees and your back straight, until your torso is nearly parallel to the floor.
3. Let the bar hang directly below your shoulders with arms fully extended.
4. Pull the bar towards your lower abdomen, squeezing your shoulder blades together and driving your elbows up.
5. Control the eccentric phase, slowly lowering the bar back to the starting position with full arm extension.

Form tips

• Maintain a neutral spine throughout the movement to protect your lower back.
• Focus on initiating the pull with your lats, not just your biceps.
• Avoid shrugging your shoulders; keep them depressed and retracted.
• Use a full range of motion, extending your arms completely at the bottom.

At a glance

EZ Bar Reverse Grip Row in German & Spanish

Descriptions, instructions and tips ship in all three languages in the JSON.

Related exercises

• Bench Pull
• Bent-Over Barbell Row
• Bent-Over Dumbbell Row
• Bent-Over EZ-Bar Row
• Cable Bent-Over Row
• Chest-Supported Dumbbell Row
• Chest-Supported Kettlebell Row
• Chest-Supported Smith Machine Row

Exercise data (JSON)

The record below is exactly what exercises.json ships for this exercise — names, descriptions, instructions and tips in English, German and Spanish.

{
  "id": "ez-bar-reverse-grip-row",
  "name_en": "EZ Bar Reverse Grip Row",
  "name_de": "EZ-Stange Rudern mit Untergriff",
  "name_es": "Remo con Barra EZ y Agarre Supino",
  "description_en": "This compound pulling exercise targets the latissimus dorsi and biceps, effectively building back thickness and arm strength with an underhand grip.",
  "description_de": "Diese Verbundübung trainiert den Latissimus dorsi und Bizeps, um effektiv Rückendicke und Armkraft mit einem Untergriff aufzubauen.",
  "description_es": "Este ejercicio compuesto de tracción trabaja el dorsal ancho y el bíceps, desarrollando eficazmente el grosor de la espalda y la fuerza de los brazos con un agarre supinado.",
  "category": "strength",
  "force_type": "pull",
  "mechanic": "compound",
  "difficulty": "intermediate",
  "equipment": "ez_bar",
  "body_part": "back",
  "primary_muscles": [
    "biceps_brachii",
    "latissimus_dorsi"
  ],
  "secondary_muscles": [
    "posterior_deltoid",
    "rhomboids",
    "trapezius"
  ],
  "goals": [
    "hypertrophy",
    "strength"
  ],
  "tags": [
    "pull_day"
  ],
  "variation_group": "row",
  "is_unilateral": false,
  "is_bodyweight": false,
  "instructions_en": [
    "Stand with feet shoulder-width apart, holding an EZ bar with an underhand, shoulder-width grip.",
    "Hinge at your hips, keeping a slight bend in your knees and your back straight, until your torso is nearly parallel to the floor.",
    "Let the bar hang directly below your shoulders with arms fully extended.",
    "Pull the bar towards your lower abdomen, squeezing your shoulder blades together and driving your elbows up.",
    "Control the eccentric phase, slowly lowering the bar back to the starting position with full arm extension."
  ],
  "instructions_de": [
    "Stelle dich schulterbreit hin und halte eine EZ-Stange mit einem schulterbreiten Untergriff.",
    "Beuge dich aus der Hüfte, halte eine leichte Kniebeugung und deinen Rücken gerade, bis dein Oberkörper fast parallel zum Boden ist.",
    "Lass die Stange mit vollständig gestreckten Armen direkt unter deinen Schultern hängen.",
    "Ziehe die Stange zum unteren Bauch, spanne die Schulterblätter zusammen und führe die Ellbogen nach oben.",
    "Kontrolliere die exzentrische Phase und senke die Stange langsam mit voller Armstreckung in die Ausgangsposition zurück."
  ],
  "instructions_es": [
    "Ponte de pie con los pies al ancho de los hombros, sujetando una barra EZ con un agarre supino al ancho de los hombros.",
    "Inclínate desde las caderas, manteniendo una ligera flexión de rodillas y la espalda recta, hasta que tu torso esté casi paralelo al suelo.",
    "Deja que la barra cuelgue directamente debajo de tus hombros con los brazos completamente extendidos.",
    "Tira de la barra hacia tu abdomen inferior, apretando los omóplatos y llevando los codos hacia arriba.",
    "Controla la fase excéntrica, bajando lentamente la barra a la posición inicial con los brazos completamente extendidos."
  ],
  "tips_en": [
    "Maintain a neutral spine throughout the movement to protect your lower back.",
    "Focus on initiating the pull with your lats, not just your biceps.",
    "Avoid shrugging your shoulders; keep them depressed and retracted.",
    "Use a full range of motion, extending your arms completely at the bottom."
  ],
  "tips_de": [
    "Halte deine Wirbelsäule während der gesamten Bewegung neutral, um deinen unteren Rücken zu schützen.",
    "Konzentriere dich darauf, den Zug mit dem Latissimus zu initiieren, nicht nur mit dem Bizeps.",
    "Vermeide es, die Schultern hochzuziehen; halte sie gesenkt und zurückgezogen.",
    "Nutze den vollen Bewegungsumfang und strecke die Arme unten vollständig aus."
  ],
  "tips_es": [
    "Mantén una columna vertebral neutra durante todo el movimiento para proteger tu espalda baja.",
    "Concéntrate en iniciar la tracción con los dorsales, no solo con los bíceps.",
    "Evita encogerte de hombros; manténlos deprimidos y retraídos.",
    "Utiliza un rango completo de movimiento, extendiendo los brazos por completo en la parte inferior."
  ],
  "met": 6.0,
  "images": {
    "flat": {
      "start": "images/flat/ez-bar-reverse-grip-row-start.webp",
      "peak": "images/flat/ez-bar-reverse-grip-row-peak.webp"
    }
  }
}

Fetch just this exercise

const { exercises } = await fetch(
  "https://exercise-dataset.com/exercises.json"
).then(r => r.json());
const ex = exercises.find(e => e.id === "ez-bar-reverse-grip-row");

Free for personal and commercial in-app use with attribution (“Exercise data by RepDB”) — see the license and ready-made attribution snippets. Redistributing the data as a dataset or API is not permitted.