It mainly works your lats (large back muscles) and rhomboids (muscles between your shoulder blades), and also uses your biceps.

This exercise is different from other bent-over rows because of the way you hold the bar. This grip helps you build more muscle and get stronger.

It's good for many people, including bodybuilders and powerlifters, but anyone who wants stronger upper body muscles can benefit.

This guide will explain how to do the exercise correctly, show different ways to do it, and help you avoid common mistakes.

Proper Form: Stand with feet shoulder-width apart, holding the EZ bar with a reverse grip (palms facing you). Bend at your hips, keeping your back straight, and let the bar hang down. Pull the bar towards your stomach, squeezing your shoulder blades together. Slowly lower the bar back to the starting position.

Benefits: Builds bigger back muscles, increases pulling strength, improves posture, and can help prevent back injuries.

Variations: You can change the weight you lift to make the exercise easier or harder. You can also try doing the exercise with a straight bar instead of an EZ bar, although this can be harder on your wrists.

Common Mistakes: Rounding your back (this can hurt your back!), using too much weight (start light and gradually increase), not squeezing your shoulder blades together (this reduces the effectiveness of the exercise), and not controlling the weight as you lower it (this can lead to injuries).

It works many muscles at once: This exercise mainly strengthens your latissimus dorsi muscles (lats), which are large muscles in your back. It also uses your biceps, trapezius muscles (traps – in your upper back and neck), and rear deltoids (muscles in your shoulders).

It helps with posture: Because it strengthens your back muscles, it helps you stand and sit straighter. Stronger back muscles support your spine.

The reverse grip makes a difference: Holding the bar with a reverse grip (palms facing you) changes how you pull the weight, letting you work your muscles in a slightly different way and possibly build more muscle.

It improves your balance: Doing this exercise while bent over makes you use your core muscles (abs and lower back) to keep you steady. This strengthens your core and improves your overall balance.

Overall, this exercise can help you get a stronger, more defined back. It's a good addition to many workout routines.

Grab the Bar: Hold the EZ bar with an underhand grip (your palms should face upwards). Your hands should be about shoulder-width apart.

Bend Down: Bend at your hips, like you're reaching for your toes. Bend your knees a little. Your back should be straight, almost parallel to the floor. Imagine a straight line from your head to your heels.

Pull the Bar: Pull the bar up towards your belly button, keeping your elbows tucked in close to your body. Think about pulling with your back muscles, not just your arms.

Squeeze Your Shoulder Blades: At the top of the movement, really squeeze your shoulder blades together. You should feel your back muscles working hard.

Slowly Lower: Let the bar down slowly back to the starting position. Control the weight as you lower it.

Keep Your Back Straight: The most important thing is to keep your back straight throughout the whole exercise. This protects your back from injury.

Instead of using an EZ bar for bent-over rows, try these exercises:

Cable One-Arm Bent-Over Row: This helps you work each side of your back separately. This is good if one side is weaker than the other. The cable keeps your muscles working hard the whole time.

Lever Reverse T-Bar Row: This exercise is great for your lats (the large muscles in your back), rhomboids (muscles between your shoulder blades), and traps (muscles in your neck and shoulders). The machine helps you do the exercise correctly.

Barbell One-Arm Bent-Over Row: This is similar to the cable version, but uses a barbell. It helps build strength and improve your posture. You'll also use your core muscles to stay steady.

Each of these exercises works your back muscles in a slightly different way. Try them all and find your favorites!

EZ Bar Reverse Grip Bent Over Row: This is a great starting point. It works your back muscles well and is relatively easy to learn.

Barbell Underhand Bent Over Row: This row uses a regular barbell with your palms facing up. It's similar to the EZ bar row, but it works your biceps a bit more and might make your lower back muscles feel the burn more.

Barbell Bent Over Row: This uses a regular barbell with your palms facing down. It's a classic exercise that works many of the same muscles as the others, but the way you hold the bar changes how your muscles work.

Lever Bent Over Row (Machine): This is a machine exercise. It's good because it helps you keep good form, which can prevent injuries. It focuses on your lat muscles (the big muscles on your back) and the muscles between your shoulder blades.

Mixing it up is key: Don't just do one type of row. Try all of these to work your muscles in different ways. This keeps your workouts interesting and helps you get stronger and more balanced.

Listen to your body: If something hurts, stop and check your form. If the pain continues, talk to a doctor or physical therapist.

Choose the right weight: Select a weight that allows you to complete the exercise with good form for the recommended number of repetitions. It's better to start lighter and gradually increase the weight as you get stronger.

Control the movement: Move the bar smoothly and deliberately. Avoid jerking or yanking the weight. Focus on feeling your muscles working, not just on lifting the weight as fast as possible.

Engage your core muscles: Tighten your stomach muscles throughout the exercise. This helps stabilize your body, protects your back, and improves overall performance. Think about pulling your belly button towards your spine.

This exercise works many muscles in your back, making it stronger and more defined.

Good form is very important to avoid injuries and get the best results. Focus on your posture and how you move the weight.

Start with a weight that feels comfortable. It's better to start light and gradually increase the weight as you get stronger.

Keep your back straight and avoid rounding your spine. This helps prevent back pain and injuries.

Control the weight as you lift and lower it. Don't just let the weight drop; move it slowly and smoothly.

Make sure your grip is firm but not too tight. A relaxed grip will help you control the weight better.

Breathe in as you lower the weight and breathe out as you lift it. This helps control your movements and gives you more power.

Do this exercise regularly as part of your workout routine. Consistency is key to seeing improvements.

If you are new to weight training, it's a good idea to ask a trainer to show you the correct form before you start.