Barbell Reverse Grip Bent Over Row

Instructions for proper form

1. Stand with feet shoulder-width apart and grip the barbell with an underhand (supinated) grip, hands just outside your knees. 2. Hinge at your hips and bend your knees slightly while keeping your back straight, lowering your torso to approximately a 45-degree angle. 3. Engage your core to maintain stability. 4. Pull the barbell towards your lower rib cage, squeezing your shoulder blades together at the top of the movement. 5. Slowly lower the barbell back to the starting position without rounding your back. 6. Repeat for the desired number of reps, ensuring you maintain proper posture throughout the exercise.

Common mistakes to avoid

1. Rounding the back – Keep a straight back to avoid injury. 2. Incomplete range of motion – Ensure you fully extend and contract your arms. 3. Using too much weight – Start with a manageable weight to maintain proper form. 4. Poor grip – Ensure your grip is firm and properly aligned.

Benefits

Specific benefits of the exercise

This exercise primarily targets the latissimus dorsi, which helps to develop overall back strength and improve posture. It also engages the biceps and other muscles in the upper body, promoting greater upper body strength and muscular endurance.

Expected results and timeframe

With consistent training (2-3 times per week), you can expect to see improvements in back strength and muscle definition within 4-6 weeks..

Who this exercise is best for

This exercise is best for beginners looking to develop their back muscles and improve upper body strength, as well as those who want to enhance their posture.

Scientific studies supporting its effectiveness

Studies have shown that compound exercises like the bent-over row effectively stimulate multiple muscle groups, increasing overall muscle activation and hypertrophy, which is essential for bodybuilding.

Variations

Beginner modifications

1. Use a lighter barbell or dumbbells to perfect form. 2. Perform the exercise seated on a bench to reduce strain on the lower back. 3. Conduct single-arm rows with a dumbbell as an alternative to work one side at a time.

Advanced progressions

1. Increase the weight gradually to challenge your strength. 2. Add pauses at the top of the movement for increased tension. 3. Try using resistance bands to incorporate variable resistance.

Integrations

Complementary exercises

Incorporate other back exercises such as pull-ups, bent-over dumbbell rows, or seated cable rows to enhance overall back development.

Super set recommendations

Super set with bicep curls or tricep extensions to target both back and arm muscles in one session, boosting efficiency and muscle endurance.

Sample workout routines

Sample workout could include: Warm-up (5-10 mins), Barbell Reverse Grip Bent Over Row (3 sets of 8-12 reps), Pull-ups (3 sets of 6-10 reps), Bicep Curls (3 sets of 10-15 reps), Cool down (stretching).

Exercise combinations

Combine with exercises such as bench press or deadlifts to provide a comprehensive upper body workout focusing on compound movements.

Best time to do this exercise in your workout

The best time to perform this exercise is during the back or upper body segment of your workout routine after you’ve warmed up. Ideally, include it before engaging in isolation exercises for biceps or shoulders.