Reverse Grip Bent-Over Rows
Reverse Grip Bent-Over Rows are essential in developing your back, especially focusing on the lats. The reverse grip allows you to make sure that your elbows stay tucked in, close to your body. Reverse Grip Bent-Over Rows are known as the king of back exercises because you can feel the exercise attacking your muscles efficiently. The reverse grip also means that you will feel the movement working your biceps pretty hard as well.
- Main Muscle Worked: Middle Back
- Other Muscles: Biceps, Lats, Shoulders
- Equipment: Barbells or Dumbbells
- Level: Intermediate
Reverse Grip Bent-Over Rows Exercise
Reverse Grip Bent-Over Rows are performed by:
- Stand straight up holding a barbell, and bend at the waist.
- Keep your back straight and lean forward until it’s almost parallel to the floor
- The barbell should hang in front of you, with your back at a 45 degree angle to your hips.
- Keep your elbows close to your body, pull up the weight towards your shoulders by bending your elbows.
- Retract your shoulders a bit when you can’t pull the weight up any higher.
- Let the weight slowly go back down to starting position.
- The David Wright workout uses Reverse Grip Bent-Over Rows to quicken his swing and quickly field ground balls at 3rd base.
- The Gerard Butler 300 workout uses this exercise. They worked out with Mark Twight of Gym Jones fame.
- The Jennifer Garner workout includes circuit training. She does Bent-Over Rows, Dumbbell Bench Press, Two Arm Row, Dumbbell Flys, Shoulder Press, and Triceps Kickbacks.
To switch things up, you can also do reverse grip bent-over rows with dumbbells. This allows you to change your angle past 45 degrees (torso to hip ratio) by keeping one foot in front of the other like in the video below. In traditional barbell style, you have to keep your feet shoulder width apart, but you can focus more on the sides of your back when you change the angle.
As you can see, there are many variations of bent-over rows. But, it is important to make sure you put the stress on your lats and not your spine.
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