bent over reverse grip row, an excellent workout for your back(2022, updated)

Working the upper back is a great way to target the muscles of the back, which can get easily strained when performing lots of high-rep bench presses. Bent over reverse grip rows are an excellent way to work these muscles, and I’ll be going into detail about why so below.

It is no secret that as we age, our backs, especially our lower backs, start to get more and more rounded. This blog post will offer bent over reverse grip row benefits for girls, remember Rows targets the lats and biceps. Use other muscles such as the forearms, abdominals and even the quads to make this workout fit your needs.

Bent over reverse grip row is a great exercise if you’re looking for a time-efficient way to target your back muscles. However, because it can be difficult to find a bar in the gym with the perfect height and hinge, I recommend using a TRX suspension strap so that you can do Bent over reverse grips in any location.

Most people tend not to worry about their backs. They don’t concentrate on them. You could be a regular gym-goer who washes out completely when you tire of interacting with the more glamorous, muscle-sculpting machines at the gym and prefer to stop at one or two rounds on an exercise bike and in some stretching. The problem, of course, is that your shoulders internally rotate, and they result in this painful situation known as middle back pain, which is always dangerous because it risks injury not just when you bend over, but also when you carry things for long periods like a briefcase or shopping bags, or any other bumps along the way.

If you spend a lot of your day at a desk, you might be causing problems in your neck and back. This is because when people spend too much time seated at a desk, the shoulders tend to internally rotate. This means the chest muscles and neck tighten while the muscles in the lower back become less flexible.

Your back muscles are greatly benefited by the bent-over row. As they increase in size and strength your posture will also improve to make you less slouchy. The bent-over row targets your lats, traps, rhomboids and rotator cuff muscles and makes them stronger. A stronger back with improved posture – nothing not to like!

bent over reverse grip row:

bent over reverse grip row

The bent over reverse grip row is a weight lifting exercise that targets many muscles in the back. It’s often used by people who want to work on building muscle and strength in their upper and lower back. People who use this exercise may find it helpful to perform exercises such as deadlifts and pullups alongside back exercises.

let’s know the benefits of bent over reverse grip row:

  • The bent-over row is a functional sort of exercise that works the muscles used in any type of movement heaving an object to the ground. The same muscles involved in pulling your body, such as in inverted climbing positions, are also strengthened by this motion.
  • Bent over reverse grip row strengthens the muscles of the back, including the bent-over row. A good training program can help with chronic back pain.
  • Reverse Grip Rows can also provide the benefits of stretching the back and keeping muscles strong so that you can have a better posture, prevent injury, and improve your performance in other activities because you don’t want to be sore after every single training session.
  • The bent over reverse grip row is a back muscle exercise that does not need much space or equipment. It can be performed either with a loaded barbell or other devices that will be discussed later.

You can also read our blog Reverse Grip Barbell Bench Press

muscle worked in a bent over reverse grip row:

The bent over reverse grip row primarily works the latissimus dorsi, middle and lower trapezius, rhomboids, posterior deltoid and bicep. These are the muscle groups used in the movement of this exercise.

The angle of your elbows is important for rowing. If you want to target your traps, or triceps muscles, you should keep your elbows from touching and closer to the body. If you want to work on the front deltoids, pull the elbows away from your body.

The bent over reverse grip row requires a lot of strength to use. It strengthens the back muscles and it also activates the hip extensors for stability so you stay in the extended position.

Because the muscles involved in a deadlift are also used in the bent over reverse grip row, you’ll often see them done during training as a way to progress toward a deadlift.

bent over reverse grip row technique:

Like many intense weight lifting activities, reverse grip barbell rows come with the risk of injury to your back or shoulders. Always warm-up before you try this advanced exercise and use the detailed instructions below to perform it correctly before attempting the exercise.

Doing barbell rows in reverse might not be easy when you first start. However, doing exercises that require your upper body to stay extended for a long amount of time (like this exercise) can help increase strength and range of motion throughout the rest of the whole body.

A reverse-grip barbell row can also improve the health and strength of your middle back, lower back, and lats. If you do this exercise often enough, it could help improve your ability to stay pain-free in your daily life as well.

As you age, it becomes more important to take care of your body. Adequate exercise, staying attuned to healthcare needs, and using pain relief are all ways of maintaining a satisfactory level of health.

let’s discuss overhand and underhand grip and which one is best:

With barbell rows, the grip can make a difference. No one grip’s better than the other, it just depends on the individual and what they’re looking to get out of it. This is the same when you have a wide grip or close grip row.

The overhand grip targets bands in your upper back while the underhand barbell row targets those in the lower back and lats. So, you should feel this movement in all areas of the traps, rhomboids and rear delts. Use the overhand grip barbell row to work more of your mid and lower traps because these areas do not often get targeted.

learn the proper form:

Reverse grip barbell rows are a fantastic way to strengthen the back, thereby balancing out what bench presses do for your chest and shoulders. They encourage good posture because you must stabilize the weight and engage muscles like your core and glutes.

To perform the row with an overhand grip, assume a bent-over position and use your upper arm to pull an imaginary bar towards you. You may use a wooden dowel or broomstick to perfect this movement. Notice the angle of your humerus and the flare of the elbows when you row.

Next, do the same exercise but this time with your palms facing underhand. By using an underhand grip, your elbows will be closer to your side and flare out less. What type of grip you use affects which area of your back is targeted the most.

If your elbows are out, you will be able to work your back muscles better. Tucking in your elbows will allow you to work your lower back muscles with an overhand grip barbell row. When your elbows are flared, it will allow you to work the upper back and traps with an underhand grip.

If you want to develop your upper back, the angle at which you do row will change the emphasis. Using an underhand grip can put a lot of stress on your elbows, so if you are feeling any pain in them- it might be better to pair the underhand grip row with an EZ bar or dumbbells.

You should also be mindful of your bicep when using an underhand grip as you will be using them a lot. As well, you can choose to do the same exercise with a pronated (palms facing out) grip or using dumbbell rows.

let’s discuss how to do a bent over reverse grip row with perfect form:

The steps for performing bent over reverse grip row are as follows. Make sure to follow them with attention so that you increase your muscle mass and strength and reduce the risk of injury.

  • Hold the barbell with a supinated grip. Face your palms so that they are facing up and stand upright with your body straight.
  • Bend your knees slightly and bend forward by bringing your torso closer to your thighs.
  • Keep your back straight until it reaches close to a state parallel to the floor.
  • Keep your head up and slide the barbell in front of you, in line with your arms. Your feet should be shoulder-width apart. This is the starting position.
  • Breathe out and lift the barbell as you keep your torso stationary.
  • Place your elbows close to the waist and keep the arms straight with just enough strength to hold the weights.
  • Contract your back muscles tightly at the top of your move and hold for a second.
  • Inhale as the weight is lowered to start position and exhale as the weight is brought back up again. You have to Repeat this movement for the desired number of repetitions.

let’s discuss common mistakes we made while doing bent over reverse grip row:

When training on the reverse grip barbell row, it is essential that you avoid certain movements. Here are some common errors.

  1. Not bending enough: The more you bend, the more time and stress your back muscles will have during the row. This will lead to bigger gains in muscle mass. If you want muscle growth from weightlifting, you need to lower the barbell closer to your shin where it has a greater overall distance to travel when bent over to a certain degree.
  2. Keeping legs straight during lift: Hold a barbell with an overhand grip and make sure you bend your knees as you lean back to row the weight. Push your hips back as hard as you can and this will help you to lift heavier weights. If you have very flexible hips, let them swing freely.
  3. Stand up: The best way to protect your back from injury while doing reverse grip barbell rows is to maintain a parallel position with the floor throughout your workout. If you do get tired, decrease the weight or find a different method of exercise
  4. Incorrect chest position: Always push your chest up during reverse grip barbell rows in order to avoid injury. You can easily support the weight only after your abs and glutes are both engaged. To create stability, bring your hips back before doing any rows. Remember to keep your belly button pulled in after every set of reps.
  5. Not engaging core muscle: Core control is important in how you lift weights and whether or not you will injure your lower back. Breathe in and hold it while your stomach is tight, before each repetition during the exercise. If you breathe out, your body will start to flex and the weight will transfer to your back for an injury.
  6. Pulling the weights with hands: Too many lifters focus on touching their hands to the floor when they are lifting weights. This is just one step of what needs to be done. To really master the movement, you should imagine pulling with your elbows and not your hands. If you can try disengaging your biceps as much as possible and use your hooks instead, then you will be able to pull more.
  7. Neck or spine tension: One of the biggest mistakes people do when they go to the gym is that they focus too much on their neck and spine. Whenever you exercise, make sure you keep your head and neck straight so you don’t put any pressure on them. Keep your upper body parallel to the ground while doing exercises; if your face is aligned with your upper body, then it will be neutral as well.
  8. Zero scapular retraction: The lift is not executed correctly when the lifter does not retract their shoulder blades and does not pull with their back muscles. In order to have the best chance at engaging your lats, you should retract your shoulder blades at the top of the movement.

Let’s discussed the variations of bent over reverse grip row:

  • Dumbell bent over row: This exercise involves using a dumbbell to row weights into the body. Start by holding a dumbbell on each side of the body, with palms facing towards you, and then bending your knees slightly. Slowly bend over at the waist until your back is 45 degrees from being parallel with the floor, then focus on bringing the weights in front of you as if in chest fly motion with arms extended. The back should be arched slightly so that it doesn’t round forward or arch back and maintain a healthy posture.
  • Incline bench reverse grip row: This exercise works the back muscles including the lats, rhomboids, and lower traps. It also helps develop upper body strength as well. To do this workout take a barbell and stand on an elevated bench that is inclined at an angle. The higher the Gil is, the more challenging the exercise becomes. After slinking backwards away from the bench, grasp the bar with your arms bent to a right angle at your side. Keeping your upper arms close to your body, slowly bend forward until you feel a stretch in your lats or abdominal muscles and then return to the start position.
  • Single-arm bent-over row: Execution of the single-arm bent-over row is a multifaceted upper body strength builder. This movement primarily exercises the lats and to a lesser degree, the rhomboids, posterior deltoid, and biceps. People often confuse this with a biarticular exercise because it involves both an eccentric and concentric muscle action.

5 best alternatives for bent over reverse grip row:

If you are worried about back pain, here are some exercises that will target your latissimus dorsi! Bent-over rows in particular are horizontal pulls and many people substitute these for vertical pulls like pull-ups and pulldowns. Read on to see the best ways to target your lats.

  1. T bar row: A T bar row is a pyramidal grid of weights that have handles on the extreme ends allowing you to work your back muscles while helping to balance. You can add or remove weight plates one at a time to challenge yourself. The T bar row strengthens many back muscles: upper, middle, and lower trapezius, latissimus dorsi, rhomboids, and the erector spinae.
2. Deadlifts: The deadlift is an effective exercise because it trains a variety of muscle groups. A deadlift works more than 500 muscles, providing functional benefits to everyday life. The deadlift also strengthens one’s core and improves spinal stability. It strengthens the muscles in the lower body and around the hips, increasing blood flow and range of motion that leads to reversely rigid joints. It is the preferred exercise to train muscles around the spine.
3. Rack pulls: Rack pulls are a lot more effective than standard deadlifts. The arms, back, and traps all contract together to complete the movement. This results in improved strength for those muscles. Rack pulls include many more sets of muscle recruitment without reducing velocity, leading to an increased muscle contraction speed.

4. Seated cable rows: Seated cable rows are a great exercise for the back muscles. More importantly, however, they can prevent “round shoulder syndrome.” This syndrome is caused by sitting more than half of the day. An alarmingly high percentage of people will develop this fully as they age. Doing seated cable rows every day can help to prevent this problem or cure it in its early stages.

5. Lawnmower rows: Lawnmower rows are named for how they feel because, when you grip the handles, it looks like you’re cranking a lawnmower starter. Using a low cable machine, this exercise works out your upper back muscles and biceps, as well as your core, especially your obliques.

the bottom line:

The bent over reverse grip row is a great exercise for the back muscles. It also works on stability in the trunk and hips. But if you have back pain or are unable to keep your spine straight this might not be what you want to use. Try either the one arm supported dumbbell row or the incline bench row instead. Make sure to start out with a lightweight, take it slow, and stay focused on good form. You can also try adding in the bent over reverse grip row.