The reverse grip bent over barbell row is an effective exercise that targets your back muscles, especially your lats, traps, and rhomboids. This exercise is performed by holding a barbell with an underhand grip and bending over until your upper body is parallel to the floor. Then, you pull the barbell towards your stomach and lower it back down to the starting position. In this article, we will discuss the benefits of this exercise and the proper form to avoid injury.
Benefits of Reverse Grip Bent Over Barbell Row
Here are some of the benefits of incorporating reverse grip bent over barbell row into your workout routine:
Builds Back Muscles
This exercise targets the back muscles, including the lats, traps, and rhomboids. These muscles are responsible for pulling your shoulders back and down, which improves your posture and reduces the risk of upper back pain. By regularly performing this exercise, you can build a strong and defined back.
Improves Grip Strength
The reverse grip used in this exercise targets the biceps and forearms, which are important muscles for grip strength. By improving your grip strength, you can lift heavier weights and perform other exercises with better form and control.
Enhances Overall Strength
This exercise involves lifting a heavy weight with proper form, which challenges your muscles and enhances overall strength. By regularly performing this exercise, you can increase your strength and endurance, which can help you in other areas of your life, such as sports and daily activities.
Proper Form for Reverse Grip Bent Over Barbell Row
Here are the steps to perform the reverse grip bent over barbell row with proper form:
Step 1: Choose the Right Weight
Choose a weight that challenges your muscles but allows you to maintain proper form. You should be able to complete 8-12 reps with good form.
Step 2: Stand with Proper Form
Stand with your feet shoulder-width apart and your knees slightly bent. Hold the barbell with an underhand grip, with your hands slightly wider than shoulder-width apart.
Step 3: Bend Over
Bend over until your upper body is parallel to the floor. Keep your back straight and your core engaged.
Step 4: Pull the Barbell towards Your Stomach
Pull the barbell towards your stomach, keeping your elbows close to your body. Squeeze your shoulder blades together at the top of the movement.
Step 5: Lower the Barbell
Lower the barbell back down to the starting position, keeping your back straight and your core engaged. Repeat for the desired number of reps.
Conclusion
The reverse grip bent over barbell row is a challenging exercise that targets your back muscles and improves your overall strength. By following the proper form, you can maximize the benefits of this exercise and avoid injury. Incorporate this exercise into your workout routine and watch your back muscles grow stronger and more defined.