Barbell Reverse-grip Bent Over Row

Barbell Reverse Grip Bent Over Row Start Fit Drills Exercise
Barbell Reverse-Grip Bent Over Row End Fit Drills Exercise

Preparation

For this exercise you need a barbell and if available a low rack to pick the bar up from. Get professional advice to determine how ready you are for it and which version suits your goals best. With the barbell on the low rack, load the weight according to plan. Pick up the bar with your palms facing away from you and a bit wider than shoulder width

Start Position

Stand tall, with the shoulders pulled back and down. Bending the straight upper body forward from the hips, the arms hang straight down from the shoulders. How far you can bend forward depends on a factors like hamstring flexibility and back strength. It's best to ask a professional trainer for advice

Move

Bend your arms, pulling the elbows straight back. Imagine to pull the elbows back to the base of the spine. Keep the upper body straight and tall at all time with the chest out and high. The movement comes from the lats and middle back muscles only, not from the hips

End Position

Pull the elbows as far back as possible and the bar to your lower belly

Move

Extend the arms again and let the barbell go down. Keep the lat and middle back muscles engaged to make this movement slow and controlled. Keep the back straight and tall at all time

Repeat

Back to the start position. Repeat for the planned number of times

Purpose

Build a strong back. Strength for upper body pull moves. Grip strength. Strengthen the back and arms especially m. latissimus, m. biceps brachii. Counterbalance push moves
2018-10-17T11:36:12+00:00