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Bent Over Row, Barbell, Reverse Grip

Type: Back
The barbell bent over row exercise with underhand (supine) grip targets the lats, also working the biceps. The lats are one of the largest muscles in the back and cover most of the whole lower and mid back area. They are responsible for generating the power when pulling things towards you. Variations of hand grip width place more emphasis on different areas of the back & shoulders. Below you'll find a video guide and step by step instructions that describes the correct technique for the reverse grip barbell bent over row exercise.
Level :  Equipment : Yes
Back
Biceps
Lower Back
Mid Back

Bent Over Row, Barbell, Reverse Grip Steps:

Step 1:
Stand upright and grip the barbell with an underhand shoulder width grip

Step 2:
Bend the knees slightly

Step 3:
With a straight back bend the hips forward to approximately 45 deg

Step 4:
Flex the elbows and pull the bar in to the stomach and retract the shoulder blades

Step 5:
The back should remain straight throughtout the whole movement

Step 6:
Pause briefly and return to the start

Step 7:
This is one repetition

Top Tip:

  • The majority of the movement for this exercise should occur at the elbows and shoulders.
  • There should be little or no movement in the hips or spine, which should be kept straight at all times.
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