Reverse-grip bent-over row
The reverse-grip bent-over row is a multi-joint exercise designed to enhance strength and muscularity in the upper and lower back. Primarily it works the lats, rhomboids and lower back, while also engaging the biceps and lats more acutely when compared to the traditional overhand barbell row. It is a highly effective movement to include in strength-building and muscle-building upper body workouts, as it can be loaded with significant weight. By performing this exercise, you can target multiple muscles in the back to build strength and size.
Type:
Strength
Muscles Used:
Middle Back
Level:
Intermediate
Equipment:
Barbell
Benefits Of This Exercise
- The reverse-grip bent-over row is a compound exercise that works multiple muscles in the upper and lower back, including the lats, rhomboids, and lower back.
- It also engages the biceps more intensely than a traditional overhand barbell row, making it an ideal choice for strength and muscle-building workouts.
- The reverse-grip bent-over row can be loaded with heavy weight, allowing you to build strength and size in multiple back muscles.
- This exercise also requires more work from the biceps and targets the lats more directly.
- It strengthens the lats, rhomboids, spinal erectors, hamstrings, and glutes, while teaching the proper technique for ab bracing and maintaining a healthy spine.
Step by Step Instructions For Reverse-grip bent-over row
- Stand upright and hold a barbell with your palms facing up.
- Bend your knees slightly and lean forward at the waist, keeping your back straight. Make sure your head is up and the barbell is hanging directly in front of you.
- Without moving your torso, lift the barbell towards your chest, keeping your elbows close to your body. Squeeze your back muscles at the top of the movement and hold for a second.
- Lower the weight slowly back to the starting position.
- Repeat for the recommended number of repetitions.
Caution:
- Avoid this exercise if you have back problems. Choose a Low Pulley Row instead.
- Maintain proper form and avoid slouching your back forward to prevent back injuries.
- Use a weight that you can handle comfortably. Start with less weight if you are unsure.
Variations: You can try different grips, such as palms facing out, or use dumbbells instead of a barbell.
Warm Up Tips
- Before starting the reverse-grip bent-over row, make sure to warm up your muscles with some light cardio exercises like jogging or jumping jacks.
- Perform some dynamic stretches for your back, shoulders, and arms to increase blood flow and flexibility. Examples include arm circles, torso twists, and shoulder rolls.
- Start with a lighter weight or resistance band to activate the muscles used in the exercise. Perform a few sets of 10-15 reps with proper form to prepare your body for the heavier weights.
- Gradually increase the weight or resistance as you feel more warmed up and confident in your form. It's important not to rush into heavy weights without proper preparation.
- Take breaks between sets to stretch the muscles being targeted. This will help prevent muscle tightness and reduce the risk of injury.
- Listen to your body and adjust the exercise intensity accordingly. If you experience any pain or discomfort, stop and consult a fitness professional.
- After completing the reverse-grip bent-over row, cool down with some static stretches to reduce muscle soreness and promote recovery.
Reverse-grip bent-over row Safety Tips
- Before starting the exercise, make sure you do not have any back problems. If you do, it is recommended to choose a different exercise such as a Low Pulley Row.
- Maintain proper form throughout the exercise. Keep your back straight and avoid slouching forward, as this can lead to back injury.
- Start with a weight that you are comfortable with. If you are unsure, it is better to use less weight rather than more.
- Stand erect and hold the barbell with a supinated grip (palms facing up).
- Bend your knees slightly and bring your torso forward by bending at the waist. Keep your head up and make sure the barbell hangs directly in front of you.
- While keeping your torso stationary, lift the barbell towards your body, keeping your elbows close and squeezing your back muscles at the top position.
- Lower the weight slowly back to the starting position.
- Repeat for the recommended number of repetitions.
Variations:
- You can perform the same exercise using a pronated (palms facing out) grip or using dumbbells.
The reverse-grip bent-over row is a great exercise for strengthening and building muscles in the back. However, it is important to follow these safety tips to prevent any injuries and
Incorporating Into Other Workouts
To incorporate the reverse-grip bent-over row into your workouts, follow these steps:
1. Stand upright and hold a barbell with your palms facing up.
2. Bend your knees slightly and lean forward at the waist, keeping your back straight. Make sure your head is up and the barbell is hanging directly in front of you.
3. Without moving your torso, lift the barbell towards your chest, keeping your elbows close to your body. Squeeze your back muscles at the top of the movement and hold for a second.
4. Lower the weight slowly back to the starting position.
5. Repeat for the recommended number of repetitions.
Here are some tips and precautions to keep in mind while performing this exercise:
- Avoid this exercise if you have back problems. Choose a Low Pulley Row instead.
- Maintain proper form and avoid slouching your back forward to prevent back injuries.
- Use a weight that you can handle comfortably. Start with less weight if you are unsure.
Variations:
- You can try different grips, such as palms facing out, or use dumbbells instead of a barbell.
By incorporating the reverse-grip bent-over row into your workouts, you can strengthen and target multiple muscles in the back, including the lats, rhomboids, and lower back. It also engages the biceps more intensely, making it an ideal choice for strength and muscle-building workouts.