The reverse grip barbell row is an effective exercise that targets several muscles in your back, shoulders, and arms. This exercise is performed by gripping the barbell with an underhand grip, pulling it towards your chest, and lowering it back down. In this article, we will discuss the muscles worked during the reverse grip barbell row.
Muscles Worked
The reverse grip barbell row primarily targets the latissimus dorsi muscles, which are the largest muscles in your back. These muscles are responsible for pulling your arms down towards your body and also help in shoulder extension. The reverse grip barbell row also works your rhomboids, trapezius, and biceps muscles. The rhomboids are located in your upper back and help with shoulder blade retraction. The trapezius muscles run from the base of your skull down to your mid-back and are responsible for shoulder elevation, depression, and adduction. Lastly, the biceps muscles are located in your upper arms and help with elbow flexion.
Technique
To perform the reverse grip barbell row, start by standing with your feet shoulder-width apart and gripping the barbell with an underhand grip. Keep your arms fully extended and your back straight. Now, pull the bar towards your chest, keeping your elbows close to your body. Squeeze your shoulder blades together as you pull the bar towards your chest. Lower the bar back down to the starting position and repeat.
Variations
If you want to increase the difficulty of the reverse grip barbell row, you can try performing it with a wider grip or by using heavier weights. You can also perform this exercise on a cable machine or with dumbbells.
Benefits
The reverse grip barbell row is a great exercise for building a strong and defined back. It also helps in improving your posture, increasing your overall strength, and reducing the risk of injury. This exercise is suitable for both beginners and advanced lifters.
Precautions
Before starting any new exercise program, it is important to consult with your doctor or a certified fitness trainer. If you have any existing injuries or medical conditions, it is best to avoid this exercise. Make sure to use proper form and technique to avoid any injuries.
Conclusion
The reverse grip barbell row is a highly effective exercise that targets several muscles in your back, shoulders, and arms. By including this exercise in your workout routine, you can build a strong and defined back, improve your posture, and increase your overall strength. Make sure to use proper form and technique while performing this exercise and consult with your doctor before starting any new exercise program.
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