Reverse Grip Barbell Bent Over Row

Reverse Grip Barbell Bent Over Row Basics

Primary muscles worked: Lats, Rhomboids, Middle Trap, Biceps

Synergist Muscles: Posterior Deltoid

Mechanics: Compound

Equipment: Barbell

How To Perform The Reverse Grip Barbell Bent Over Row

• Grab the barbell with an under hand grip. Your back should be straight with a bend at the waist of 45-degrees and the knees also bent at 45-degrees.
• Your head and neck should be in line with your spine and looking forward a few feet ahead, but not straight ahead.
• The barbell should be about one to two inches away from your knees.
• Allow your arms and the weight to hang toward the floor.
• Begin the lifting portion of the exercise by drawing your shoulder blades together, pulling with your back, and later pulling with your arms.
• Once the bar is about one to two inches from your sternum, you may return the weight to the starting position.

Reverse Grip Barbell Bent Over Row Tips

• You may be tempted to lean upward as you pull; however, this reduces the effectiveness of the exercise and should be avoided.
• Your grip strength may limit your ability to perform this exercise at levels that are high enough to tax the back; therefore, work on your grip strength before implementing this exercise as part of your overall workout program.

Reverse Grip Barbell Bent Over Row and Sports Application

The reverse grip barbell bent over row is not readily seen in sports specific movements; however, it is very closely related to the rowing motion in crew. The reverse grip barbell bent over row allows the athlete to train both the back and the biceps at the same time. This lift also improves the strength of muscles that often become weak from sports that emphasis throwing movements and chest power.