Monday, March 18, 2013

How To Do Reverse Grip Barbell Bent Over Rows



If you workout in a gym, you've probably seen men and women performing rowing exercises. They're doing them because rows are one of the best ways to strengthen your back. In a previous article I showed you how to do barbell bent over rows. Today I'm going to show you how to do a variation of this exercise.

How To Do Reverse Barbell Bent Over Rows

You'll need a barbell for this exercise (fixed barbell or Olympic bar). Begin with a warm up, so choose light weight plates e.g. two 10 pound plates. Now, pick of the bar using a supine grip (palms facing away from you); you can use either shoulder width (for more core development) or wide grip (greater emphasis on shoulders, chest and upper back).

Next, bend your knees and lean forward until you're at a 45 degree angle. Make sure that your head and back are correctly aligned. It's important to keep your back straight, if it's arched, this could do severe damage to your spine.

Now, use a rowing motion to pull the bar toward your stomach. The next thing you should do is lower the bar to your starting position. That's one repetition. Do nine more then add more weight.

The objective of this exercise is to strengthen the muscles in your back. As with the standard barbell bent over row, this exercise will

  • strengthen and develops your back muscles
  • tone and strengthen your core
  • tone and strengthen your shoulders
  • tone and strengthen your arms
  • strengthen and develop your chest

To do this you need to add enough weight to provide resistance but not so much that it will prevent you from being able to perform the exercise. In other words, the weight amount should allow for four to six repetitions per set; after five sets of this exercise you can do something else.

The barbell row takes a little time to learn, but once you get the hang of it, you'll be that much closer to having a sexy, fit body.

"Great Chest and Whole Body Workouts: How To Do Reverse Grip Barbell Bent Over Rows" copyright 2013 Great Chest and Whole Body Workouts(SM). All Rights Reserved.