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Reverse Grip Bent Over Barbell Row

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Reverse Grip Bent Over Barbell Row
Reverse Grip Bent Over Barbell Row

Welcome to the Reverse Grip Bent Over Barbell Row Exercise Guide

Are you looking to enhance your upper body strength and build a well-defined back? Look no further than the reverse grip bent over barbell row exercise. This compound movement engages multiple muscle groups simultaneously, making it an excellent choice for anyone looking to develop a strong and muscular physique. In this comprehensive guide, we will walk you through the proper form, benefits, variations, and tips to perform this exercise effectively.

What is the Reverse Grip Bent Over Barbell Row?

The reverse grip bent over barbell row is a variation of the traditional bent over row exercise. As the name suggests, it involves gripping the barbell with an underhand grip instead of an overhand grip. This change in grip alters the emphasis on different muscles and places more emphasis on the biceps and the upper back muscles.

How to Perform the Reverse Grip Bent Over Barbell Row

  1. Step 1: Start by standing with your feet shoulder-width apart, knees slightly bent, and maintain a straight back.
  2. Step 2: Bend at the hips, keeping your back straight, and lower your upper body until it is almost parallel to the floor.
  3. Step 3: Grasp the barbell with an underhand grip, hands shoulder-width apart, and let it hang in front of you.
  4. Step 4: Keeping your elbows close to your body, exhale and pull the barbell up towards your lower chest, squeezing your shoulder blades together.
  5. Step 5: Hold the contracted position for a brief moment, then slowly lower the barbell back to the starting position while inhaling.
  6. Step 6: Repeat for the desired number of repetitions.

Benefits of the Reverse Grip Bent Over Barbell Row

  1. Muscle Development: The reverse grip bent over barbell row primarily targets the upper back muscles, including the rhomboids, trapezius, and latissimus dorsi. It also engages the biceps, posterior deltoids, and forearms, promoting overall upper body development.
  2. Improved Posture: This exercise strengthens the muscles responsible for maintaining proper posture, which can help alleviate back pain and improve overall spinal alignment.
  3. Functional Strength: The reverse grip bent over barbell row mimics pulling movements commonly used in daily activities, such as lifting objects and opening doors. By strengthening these muscles, you enhance your functional strength and make tasks easier.
  4. Increased Grip Strength: Gripping the barbell with an underhand grip places additional stress on the forearms and biceps, helping to improve grip strength.
  5. Balanced Development: By engaging multiple muscle groups simultaneously, this exercise promotes balanced muscle development, reducing the risk of muscle imbalances and injury.
  6. Fat Burning: The reverse grip bent over barbell row is a compound exercise that employs large muscle groups. This can increase calorie expenditure, aiding in fat loss and weight management.

Variations of the Reverse Grip Bent Over Barbell Row

  1. Dumbbell Reverse Grip Bent Over Row: Instead of using a barbell, you can perform this exercise using dumbbells. Simply hold a dumbbell in each hand with an underhand grip and follow the same form as the barbell variation.
  2. Cable Reverse Grip Bent Over Row: Attach a straight bar to a low pulley cable machine and assume the same bent over position. With an underhand grip, pull the bar towards your lower chest, then slowly release it back to the starting position.
  3. Smith Machine Reverse Grip Bent Over Row: Set up a Smith Machine with the bar slightly lower than waist height. Stand with your feet shoulder-width apart and grip the bar with an underhand grip. Perform the rowing motion, focusing on engaging your back muscles.

Tips for Performing the Reverse Grip Bent Over Barbell Row

  1. Warm-up: Always warm up your muscles before starting any exercise routine to reduce the risk of injury.
  2. Maintain Proper Form: Ensure a straight back and avoid rounding your shoulders or hunching over during the movement.
  3. Controlled Movement: Focus on controlled, deliberate movements throughout the exercise, rather than using momentum to lift the weight.
  4. Adjust Weight: Start with a weight that challenges you but allows you to maintain proper form. Gradually increase the weight as your strength improves.
  5. Breathe Properly: Exhale as you pull the barbell up and inhale as you lower it down, maintaining a consistent breathing pattern.
  6. Mind-Muscle Connection: Concentrate on squeezing your shoulder blades together at the top of the movement to maximize muscle activation.
  7. Recovery: Allow adequate rest between sets and aim to incorporate this exercise into your routine 2-3 times per week.

In conclusion, the reverse grip bent over barbell row is a versatile and effective exercise that targets multiple muscle groups in the upper body. By incorporating this exercise into your workout routine, you can experience improved upper body strength, posture, and overall muscle development. Remember to start with lighter weights, master the proper form, and gradually increase the weight as you progress. Stay consistent, and you will soon reap the benefits of this challenging compound exercise!

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