Exercise description of the reverse grip barbell bent over row.  Learn about the reverse grip barbell bent over row with video and pictures.  Also learn how the reverse grip barbell bent over row can increase your sports performance.

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

Synergist Muscles:  Posterior Deltoid

Mechanics:  Compound

Equipment:  Barbell

How to perform the exercise:  The reverse grip barbell bent over row is very similar to that of the barbell bent over row with one exception. The barbell should be gripped underhand. The back straight with a bend at the waist of 45 degrees and the knees with a 45 degree bend from full extension. The head and neck should be in line with the spine and looking forward a few feet ahead, but not straight ahead. The barbell should be about one to two inches away from the knees. The athlete will then begin the lifting portion of the exercise by drawing the shoulder blades together, pulling with the back, and pulling with the arms. Once the bar is about one to two inches from the sternum, the athlete may return the weight to the starting position.

Spotting the exercise:  The spotter may assist the athlete with the reverse grip barbell bent over row by pushing upwards on the bar if the athlete begins to struggle. The spotter should also make sure the athlete maintains perfect form during this very technical lift.

Sport specific 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.