Reverse Grip Bent Over Rows

What is Reverse Grip Bent-Over Rows? Reverse grip bent-over rows are a strength training exercise that targets the muscles in the upper back, including the lats and rhomboids. This variation of the bent-over row involves gripping the barbell with an underhand grip, which places more emphasis on the biceps and lower traps compared to the traditional overhand grip bent-over row.

Reverse Grip Bent-Over Rows Tutorial

1. Stand with your feet shoulder-width apart and hold a barbell with an underhand grip, hands slightly closer than shoulder-width apart.
2. Hinge at the hips and bend your knees slightly, keeping your back straight and chest up.
3. Engage your core and pull the barbell towards your lower chest, keeping your elbows close to your body.
4. Squeeze your shoulder blades together at the top of the movement.
5. Slowly lower the barbell back to the starting position and repeat for the desired number of reps.

Common Mistakes

• Rounding the back: Keep your back straight throughout the exercise to avoid injury.

• Using momentum: Avoid swinging the weight up and focus on controlled movements. - Shrugging the shoulders: Keep your shoulders down and back to target the desired muscles effectively.

Tips for Better Results

• Focus on the mind-muscle connection to ensure you are targeting the right muscles. - Control the eccentric (lowering) phase of the movement for maximum muscle engagement.

• Adjust your grip width to find the most comfortable and effective position for your body.

Muscles Worked Reverse grip bent-over rows primarily target the following muscles:

• Latissimus dorsi (lats) - Rhomboids - Biceps - Lower traps