The reverse barbell row is a power exercise that develops your back, arms, and shoulder. It is one of the heavy back workouts you can perform.
Because of its mechanics, it is easier on your back than on the standard bent-over rows. Owing to how easy it is to perform, it will allow you to lift heavier weights.
It is an excellent workout for bodybuilding and strength.
It is also known as Reverse grip barbell row or Yates row
Targeted muscles: arms, shoulders, and back
Exercise type: Strength
Exercise mechanics: Compound
Requirements: Barbell
Difficulty Level: Intermediate
STEPS:
- Stand in an upright position while holding a barbell with a supinated grip.
- Bend your knees slightly, then bend your waist to bring your torso forward.
- Keep your back almost parallel to the ground. This will ensure your back is straight and will maintain a good posture.
- Keep your head up and hang the barbell before you, ensuring that your hands are perpendicular to the floor.
- Breathe in and lift the barbell. Ensure your torso is stationary during the movement. Your elbows should be as close to your body as possible.
- When the barbell is at the top position, squeeze your muscles tightly and maintain that position for a moment.
- Lower the barbell slowly to avoid injuries.
- Repeat the rep as many times as you desire.
MUSCLES WORKED BY THE REVERSE BARBELL ROW
The reverse barbell row targets all major back muscles. Angling your torso in an inclined position will keep tension on your upper and lower back.
In addition, the exercise targets the latissimus dorsi, posterior deltoids, upper traps, bicep brachii, erector spinae, and rhomboids and mid traps.
BENEFITS OF THE REVERSE BARBELL ROW
IMPROVED POSTURE
When you supinate your hands, your shoulders will retract automatically. Performing the reverse barbell row will force you to assume an upright posture which will help you pull back your shoulder blades. As a result, you will improve your back contractions, which will, in turn, improve your posture.
IT WILL ACTIVATE YOUR LATS AND BICEPS
The reverse barbell row with a supinated hand stresses the lats and biceps. It also places less pressure on your rear deltoids. As a result, it will help you to contract your lower lats. Also, moving the barbell tenses your biceps brachii. This will help strengthen them and give you power.
IT WILL ALLOW YOU TO LIFT MORE WEIGHTS
As you perform the exercise, you will use your underhand to hold the barbell and maintain an upright posture. This will allow you to lift heavier weight, contributing to muscle growth. Therefore, the reverse barbell row is more effective for bodybuilding and muscle strength than the regular bent-over rows.
ALTERNATIVE TO REVERSER BARBELL ROW
INVERTED ROW
The inverted row is a bodyweight movement that focuses on training your back. It targets the back, shoulders, biceps, lats, and core. It is a good alternative for the reverse barbell row because it is also a strength workout and favors people of all fitness levels. The exercise is not costly as its only requirement is a straight barbell placed at waist height.
STEPS:
- Place a bar at the height of your waist. Ensure it is stable enough and will collapse on your weight.
- Slide under the bar and use an overhand grip to grab the bar. Your hands should be your shoulder-width apart.
- Straighten your feet and extend your arms, then start pulling yourself up until your chest touches the underside of the bar.
- While at the top position, squeeze your scapular. Keep your back straight.
- Begin lowering your body slowly, ensuring that you maintain a tight core. This will protect you from injuries.
- Repeat the rep as many times as you can.
MISTAKES TO AVOID WHEN PERFORMING THE REVERSE BARBELL ROW
STANDING UP DURING THE MOVEMENT
People make a common mistake when performing the reverse barbell row is standing up during the movement. Your back must be parallel to the ground to benefit from the exercise. Standing up when your muscles begin to fatigue is wrong because it will make it easier to lift the heavier weight without impacting your core muscles. Ensure you maintain the correct posture when performing the reverse barbell row.
INACCURATE CHEST POSITION
Some people prefer to round their backs when performing the reverse barbell row. Rounding your back can lead to spinal flexion. Ensure you keep your chest up while performing the workout. Find a solid base that will allow you to push your hips back to maximize your lift. As soon as your back starts to round, take a rest and reset.
STRAIGHTENING THE LEGS DURING THE LIFT
The correct way of performing the reverse barbell row is by bending your knees during the lift. It will let you push your hips back and give you the solid base needed for maximum lift. Straightening your legs will transfer the resistance to your lower back, which can cause spinal flexion. This can lead to back injuries.
POTENTIAL RISKS
SPINAL INJURY
The reverse barbell row is a high-risk exercise that relies heavily on your lower back. It does not support your torso and requires you to keep your back hollowed at all times.
Maintaining that position can be difficult, especially when the weights become heavy. You might be forced to round your back, which can cause spinal flexion.
This can lead to a nasty back injury. Restricting yourself to an appropriate weight can help prevent spinal injury.
CONCLUSION
The reverse barbell row is an effective exercise for developing bigger and stronger muscles. It is a powerful workout that will benefit your torso, lower back, and arms.
It is relatively easy to do, provided you have mastered the technique. The risk associated with performing the exercise incorrectly is a spinal injury, which can occur if you round your back.
However, this is a problem you can overcome easily by maintaining an upright posture.
If you are a bodybuilder seeking to build a larger and stronger back, the reverse barbell is your exercise. You can do it at home conveniently, and it will not break your pockets.
Give it a try!
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