Description

The barbell reverse grip bent over row is a compound exercise that primarily targets the lats and biceps while also engaging the rhomboids and lower back.

Starting Position

Stand with feet shoulder-width apart, knees slightly bent, and hinge at the hips to bring your torso close to parallel with the floor. Hold the barbell with an underhand grip, hands slightly wider than shoulder-width apart.

Technical Execution

Pull the barbell towards your lower chest by retracting the shoulder blades and keeping your elbows close to the body. Slowly lower the barbell back to the starting position.

Range of Motion

Ensure a full range of motion by fully extending the arms at the bottom of the movement and bringing the barbell towards the lower chest at the top.

Variations

Variations include using dumbbells instead of a barbell, trying a wider grip, or incorporating pauses at different points in the movement.

Common Mistakes

Common mistakes include using momentum to lift the weight, rounding the back, and not engaging the core muscles.

Practical Advice

Focus on keeping the spine neutral, pull the barbell towards the lower chest, and control the movement throughout.

Additional Notes

This exercise is great for building upper body strength and improving posture.

Difficulty Level

Intermediate

Equipment Needed

Barbell

Primary Muscles

lats

Secondary Muscles