Barbell Reverse Grip Bent Over Row

StrengthPull

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Body Part: Back

Description

The Barbell Reverse Grip Bent Over Row is a compound exercise targeting the upper back, lats, and biceps. It involves pulling a barbell towards the torso while bent over with a supinated (palms facing up) grip. This variation emphasizes the biceps and lower lats more than the traditional bent-over row.

How to Perform

Stand with feet shoulder-width apart and hold a barbell with a reverse grip (palms facing up) at shoulder width.
Bend your knees slightly and hinge at the hips to lower your torso until it's almost parallel to the floor, keeping your back straight.
Engage your core and keep your head in line with your spine.
Pull the barbell towards your lower ribcage, squeezing your shoulder blades together at the top of the movement.
Lower the barbell back to the starting position in a controlled manner.
Repeat for the desired number of repetitions.

What Muscles Work

Primary Muscle:

Secondary Muscles:

Tips

Ensure your back remains straight throughout the exercise to avoid injury.
Keep your elbows close to your body as you pull the barbell to maximize lat engagement.
Focus on squeezing your shoulder blades together at the top of each rep for better muscle activation.
Maintain a slight bend in your knees to help stabilize your body during the movement.
Use a weight that allows you to perform the exercise with proper form for all repetitions.

Common Mistakes

Using too much weight, leading to poor form and reduced range of motion.
Rounding the back instead of maintaining a neutral spine, increasing strain on the lower back.
Pulling with the arms instead of engaging the back muscles, reducing effectiveness.
Standing too upright, limiting the engagement of the target muscles.
Jerking the weight up instead of using controlled movements, risking loss of balance.
Allowing the elbows to flare out, which shifts focus away from the target muscles.
Not fully extending the arms at the bottom of the movement, limiting range of motion.
Lifting the barbell too quickly, reducing time under tension for the muscles.
Failing to keep the core engaged, which can lead to instability.