How to Do
How to Do Barbell Reverse Grip Bent Over Row
The barbell reverse grip bent over row should begin with a good posture to avoid injury. Brace the spine by drawing your lower abdomen inward. Your core muscles should be activated to support your posture as you perform the exercise.
If any pain is experienced, immediately stop the barbell reverse grip bent over row.
Beginning
Beginning Barbell Reverse Grip Bent Over Row
Hold a barbell with a supinated grip while standing erect (palms facing up). Bend your knees slightly and move your torso forward by bending at the waist while keeping your back straight, almost parallel to the floor.
Movement
Barbell Reverse Grip Bent Over Row Movement
1. Stand directly in front of the barbell with your feet about shoulder-width apart. Draw up your spine and make sure that your head, shoulders, hips, and knees are in line. Tighten your abdominals to support your back and spine.
2. Bend your knees slightly and fold at the hips so that your body is between 45 to 60 degrees to the ground and take underhand grip palms facing upward toward the ceiling on the bar, with your hands shoulder-width apart.
3. Pull your shoulder blades back and down then pull the barbell toward your stomach. You'll feel your shoulder blades draw closer together at the top of the movement. Concentrate not on pulling with your arms, but on driving back with your elbows.
4. Slowly lower the bar until your arms are fully extended, then repeat for the required number of repetitions.
5. Your wrists should remain aligned with your forearms throughout. Make sure that you don't arch or round your back at any time during the exercise. Avoid the temptation to bring your head up. Instead, keep your head aligned with your neck and spine. Looking down at the ground will help.
Benefits
Barbell Reverse Grip Bent Over Row Benefits
This exercise can be performed at home or in the gym.
This exercise will strengthen the muscles in your back.
