01Proper Form

  • Stand with your feet shoulder-width apart and slightly bend your knees.
  • Hold a barbell or dumbbells with a reverse grip, palms facing towards your body.
  • Bend forward at the waist keeping your back straight, and let the weight hang in front of you while keeping your arms fully extended.
  • Pull the weight up towards your lower chest by squeezing your shoulder blades together.
  • Pause for a second at the top of the movement and then slowly lower the weight back down to the starting position.
  • Repeat for the desired number of repetitions.

02Variations

  • One-Arm Reverse Grip Bent-Over Row: Perform the exercise with one arm at a time, supporting your body with the opposite hand on a bench or the rack.
  • Machine Reverse Grip Bent-Over Row: Use a cable machine with a low cable attachment and a V-bar handle to perform the exercise.
  • Dumbbell Reverse Grip Bent-Over Row: Instead of using a barbell, perform the exercise with dumbbells in each hand.

03Tips and Safety

  • Keep your back straight throughout the exercise and avoid rounding your shoulders.
  • Engage your core muscles to maintain stability during the movement.
  • Start with a weight that you can comfortably lift and gradually increase the resistance as you become stronger.
  • If you experience any pain or discomfort, stop the exercise and consult with a fitness professional or healthcare provider.

Conclusion

The reverse grip bent-over row is an effective exercise for targeting the back muscles and improving overall upper body strength. By incorporating this exercise into your routine and following proper form, you can achieve a stronger and more sculpted back. Remember to listen to your body and adjust the resistance accordingly to avoid injury. Consult with a fitness professional for personalized guidance and recommendations.

MethodsDetails
Step 1Stand with feet shoulder-width apart and slightly bend knees.
Step 2Hold a barbell or dumbbells with a reverse grip, palms facing towards your body.
Step 3Bend forward at the waist, keeping your back straight, and let the weight hang in front of you with arms fully extended.
Step 4Pull the weight up towards your lower chest by squeezing shoulder blades together.
Step 5Pause for a second at the top and slowly lower the weight back down to starting position.
Step 6Repeat for desired number of reps.
reverse grip bent-over row
back muscles
compound exercise
back workouts