When it comes to building a strong and impressive back, few exercises are as effective as the reverse grip bent over row. This compound movement targets the lats, rhomboids, and traps, among other muscles, helping you achieve a well-rounded physique.
What Are Reverse Grip Bent Over Rows?
Reverse grip bent over rows are a variation of the traditional bent over row, in which you grip the bar with your palms facing down. With the reverse grip, your palms face up, which changes the angle of the movement and places more emphasis on the biceps and upper back muscles.
The Benefits of Reverse Grip Bent Over Rows
There are several benefits to including reverse grip bent over rows in your workout routine:
- Increased upper back strength and size
- Bigger biceps
- Better posture
- Improved grip strength
- Less strain on the lower back compared to barbell rows
How to Perform Reverse Grip Bent Over Rows
To perform reverse grip bent over rows:
- Stand with your feet shoulder-width apart and grip the bar with an underhand grip.
- Bend your knees slightly and hinge your hips back, keeping your back straight and your chest up.
- Pull the bar up towards your chest, keeping your elbows close to your body.
- Lower the bar back down and repeat for your desired number of reps.
Tips for Proper Form
Proper form is essential to getting the most out of your reverse grip bent over rows:
- Keep your back straight and your chest up throughout the movement.
- Engage your core to maintain stability.
- Use a weight that allows you to perform the exercise with good form.
- Avoid jerking the weight up, instead focusing on a slow and controlled movement.
Variations of Reverse Grip Bent Over Rows
If you're looking to switch up your reverse grip bent over row routine, there are several variations you can try:
- Dumbbell reverse grip bent over rows
- Cable reverse grip bent over rows
- T-bar reverse grip bent over rows
- One-arm reverse grip bent over rows
Incorporating Reverse Grip Bent Over Rows into Your Workout Routine
Reverse grip bent over rows can be incorporated into your back workout routine in several ways:
- As a primary compound movement
- As a secondary movement after deadlifts or pull-ups
- As part of a superset with bicep curls
- As part of a full-body workout
Conclusion
Reverse grip bent over rows are an effective exercise for building a strong and impressive back, as well as improving grip strength and posture. By incorporating this movement into your workout routine and using proper form, you can reap the many benefits of this compound exercise.