Reverse Barbell Row 101 Video Tutorial
0
Exercise Synopsis
Target Muscle Group
Lats
Secondary Targets
Execution
Compound
Force Type
Pull
Required Equipment
Barbell
Fitness Level
Intermediate
Variations
None
Alternatives
None
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
Reverse Barbell Row is a compound pulling exercise that primarily targets the lats while also engaging the biceps as secondary muscles. Performed with a barbell, it involves hinging at the hips and pulling the weight toward the torso in a controlled manner, emphasizing back thickness and strength. This exercise helps improve posture, upper-body pulling power, and overall back development.
How to Perform
Set Up: Stand with feet hip-width apart and grip the barbell with an overhand grip, hands slightly wider than shoulder-width.
Starting Position: Hinge at the hips, keeping your back flat, chest up, and knees slightly bent, letting the bar hang at arm’s length in front of you.
Pulling Phase: Engage your lats and pull the barbell toward your lower chest or upper abdomen, keeping elbows close to your body.
Squeeze: Pause briefly at the top of the movement and squeeze your shoulder blades together.
Lowering Phase: Slowly lower the barbell back to the starting position, maintaining a flat back and controlled motion.
Breathing: Inhale as you lower the bar, exhale as you pull it toward your torso.
Form Check: Keep your core engaged, avoid rounding your back, and prevent jerking or using momentum.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Keep your back flat throughout the movement to prevent injury.
Engage your core to maintain stability and proper posture.
Avoid using momentum or swinging the barbell.
Pull the barbell toward your lower chest, not your stomach.
Keep elbows close to your body to maximize lat engagement.
Control the lowering phase to increase time under tension.
Do not overextend or hyperarch your lower back.
Use a weight that allows proper form without compromising technique.
Focus on squeezing your shoulder blades together at the top.
Breathe properly: exhale while pulling, inhale while lowering.
How Not to Perform
Rounding your back or letting your spine collapse.
Using momentum or jerking the bar upward.
Flaring elbows out excessively instead of keeping them close.
Pulling the bar too high toward the neck.
Allowing your shoulders to shrug during the lift.
Overextending or hyperarching your lower back.
Using a weight that is too heavy to maintain control.
Dropping the bar quickly instead of lowering it slowly.
Leaning forward excessively and losing balance.
Neglecting to engage your core throughout the movement.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
