Reverse-Grip Barbell Bent Over Row 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Upper Back
Execution
Compound
Force Type
Pull (Bilateral)
Required Equipment
Barbell
Fitness Level
Intermediate
Variations
None
Alternatives
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Reverse-Grip Barbell Bent Over Row is an exercise targeting the upper back, particularly the latissimus dorsi and rhomboids. It is performed by standing with your feet shoulder-width apart, holding a barbell in front of you with an overhand grip. Bend over at the waist until your torso is parallel to the floor, then pull the bar up to your chest while keeping your elbows close to your sides. Slowly lower the bar back to the starting position and repeat. This exercise can be performed for multiple sets of 8-12 repetitions.
How to Perform
Prepare the Barbell: Start by selecting the appropriate weight and setting up the barbell in front of you on the ground.
Position Your Feet: Stand with your feet shoulder-width apart for a stable base.
Grip the Bar: Bend your knees slightly, squat down, and grip the bar with a reverse (supinated) grip. Your hands should be positioned slightly wider than shoulder-width apart, with your thumbs on top of the bar.
Lift into Position: Stand upright, holding the bar in front of you with your arms extended, keeping the bar close to your waist.
Set Your Stance: With a slight bend in your knees and your back straight, lean forward from the hips, lowering the bar down your thighs until it reaches just below knee level. This is your starting position, and it should remain consistent throughout the set.
Perform the Row: Pull the barbell upwards towards your lower chest, ensuring that your elbows drive the movement. Keep your shoulders engaged and squeeze your shoulder blades together at the top of the motion.
Return to Starting Position: Slowly lower the barbell back to the starting position, maintaining control and keeping your back straight.
Repeat: Continue for the desired number of repetitions, focusing on form and controlled movements.
★ 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
Elbow Position: Ensure your elbows stay close to your body throughout the movement. Avoid flaring them outward.
Maintain Proper Posture: Keep your back straight and avoid rounding your spine to maintain proper form and prevent injury.
Control the Movement: Perform the exercise with a slow and controlled motion, focusing on the muscle contraction and maximizing the effectiveness of each rep.
Engage Your Back: At the peak of the movement, squeeze your shoulder blades together, fully activating the muscles of your upper back.
How Not to Perform
Avoid Using Momentum: Do not swing your body or use jerky movements to lift the bar. Relying on momentum shifts the focus away from the targeted muscles and can lead to injury. Perform the movement in a controlled manner to maximize muscle engagement.
Do Not Round Your Back: Keeping your back straight is essential. Avoid rounding or arching your lower back as this can strain the spine and increase the risk of injury. Always maintain a neutral spine.
Don’t Overextend Your Arms: Do not let your arms fully extend at the bottom of the movement if it causes you to lose tension in the back muscles. Stop just before the arms are completely straight to maintain constant tension on your upper back.
Avoid Flaring Elbows Out: Do not let your elbows flare too far to the sides during the pull. Keep them closer to your body to engage your upper back and biceps effectively and avoid placing unnecessary strain on the shoulder joints.
Don’t Lift Too Heavy: Using too much weight can cause you to lose proper form and mechanics. Choose a weight that allows you to focus on technique and form, rather than sacrificing control to lift heavier.
Avoid Looking Up or Down Excessively: Keep your neck in line with your spine. Do not crane your neck up or look down excessively as this can lead to neck strain. Maintain a neutral head position.
Don’t Hold Your Breath: Avoid holding your breath throughout the movement. Breathe continuously to maintain oxygen flow and avoid unnecessary pressure on your cardiovascular system.
Avoid Hyperextending the Shoulders: Do not pull the bar too far past your chest at the top of the row. Pulling too far can strain the shoulder joints. Squeeze your shoulder blades together at the top without overextending.
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.
