Reverse Grip Barbell Row
| Exercise Summary | |
|---|---|
| Primary Muscle(s) | Middle Back |
| Secondary Muscle(s) | Biceps, Lats, Abdominals |
| Equipment | Barbell |
| Emphasis | Compound |
| Type | Pull |
Reverse Grip Barbell Row Instructions
- Assume a strong lifting position: core and glutes activated, shoulders braced, chest up, knees slightly flexed, and eyes fixed ahead.
- Hinge at the hips while maintaining strong core, braced shoulders, and neutral spine.
- Maintain a slight knee bend throughout.
- Grip the barbell with a supinated hand position. Your eyes should be looking down, not straight ahead.
- Neutral Neck Position
- Supinated = palms facing up
- Create the feeling of pulling the bar back into your body. Keep your core braced.
- Your arms are merely lever for your lats and mid back. Don't 'yank' the weight up or rock your torso backward.
- Initiate and control the movement with the proper musculature.
- The top position should have the barbell roughly in line with your belly button.
- Lower the bar slowly, maintaining tension on the lats and mid back.
*Tips*
- Avoid 'rocking' your torso to move the weight up.
- Maintain a strong core and neutral spine from throughout the movement.
- Using momentum negates the exercise because it takes tension off of the lats and mid back.
- Use lighter weight to ensure technique proficiency and proper muscle activation.
- Don't let your shoulders roll forward or your upper traps shrug during the movement.