How To Do Reverse Grip Row Properly

Reverse grip row is as strength training exercise that builds up your strength, increasing the size of your upper and lower back. It increases the size of muscles in your upper body.

The exercise targets all your back muscles, mainly focusing on the lats and the biceps. It also targets the rhomboids, spinal erectors, hamstrings, glutes, back, shoulders, arms, and core.

The exercise involves lifting a barbell bent over to your hips or waist. If correctly done, the reverse grip row can help you to stabilize and strengthen your back muscles.

The exercise enables you to move heavy things without causing joint damage. It reduces the risks of injuries to your joints.

You will need a barbell and a leveled surface for stability to perform the exercise.

HOW TO DO REVERSE GRIP ROW PROPERLY

  • Stand upright, holding the bar with supinated grip-your palms facing up and away from you. Stand with your feet shoulder-width apart.
  • Bend on your waist at a 45 degrees angle. Slightly bend at the knees and bring your torso forward.
  • Engage your core and maintain a straight back such that it’s parallel to the floor. Lift your head to focus forward. In this position, extend your arms fully on the front. Maintain your arms at a perpendicular angle with the floor and your torso. This is your start position.
  • Keep your torso stationary, exhale and pull the barbell up to your waist. Your elbows should remain tucked close to your body even as you bend them straight backward.
  • Also, maintain the bar close to your body during the movements. Your forearms should only help you to hold the weight. Use the lats in pulling the weight.
  • At the top contracted position, squeeze your shoulder blades and your back muscles. Take a pause.
  • Breath in, then slowly lower the barbell back to the starting position while fully extending your arms. That counts as one rep.

WHAT MUSCLES DOES REVERSE GRIP ROW WORK WITH?

The reverse grip row exercise targets group muscle on your lower and upper back. It primarily targets your middle back and lats. And to a lesser degree, it targets rhomboids, spinal erectors, hamstrings, glutes, back, shoulders, arms, and core.

RHOMBOIDS

Rhomboids muscles are formed by the rhomboid major and minor. They are located at the upper back and connect the scapula to the spine.

They are responsible for the upper limb movement. Furthermore, the muscles are essential for the stability of the scapula and shoulder girdle.

Exercising the rhomboids reduces the risk of injuries avoiding compensation issues. In addition, they help lift more weight to support the growth of other muscles. They also help maintain a healthy posture.

In reverse grip row exercise, they help in pulling movements of the weight.

LATISSIMUS DORSI

It’s also known as lats, and it’s the V-shaped muscle on the back that stretches to the sides. It’s the broadest and the largest muscle of the back and the upper body. The muscle is responsible for horizontal abduction, extension, adduction, flexion, and internal rotation of the shoulder joint.

They help protect and stabilize the spine and provide shoulder and back strength. The lats also help in the shoulder and arm movement. They also help in improving your body posture.

Exercising the lats provides strength to the lats, stretching them to prevent injuries. Additionally, they help in upper body strength and improve range of motion. They also help stabilize the neck, shoulder, abs, and hips.

In the reverse grip row, they play a crucial role in pulling the weight during contraction at the top.

SPINAL ERECTORS

This is a group of muscles originating near the sacrum. They extend vertically up the length of the back. They help in side-to-side rotation and back straightening.

Also. they allow the spinal joints to extend, laterally flex and rotate. They offer first-line protection to a stable spine.

Working out the spinal erectors gives you strength in all your exercises and movements. Strong spinal erector muscles give you more power and explosions in your moves.

HAMSTRINGS

Hamstrings are the skeletal muscle on the back of the thighs. They help in movements such as walking, jumping, climbing stairs, doing squats, etc.

Strong hamstring muscles help to prevent lower back pain and reduce injuries. Moreover, they help in increasing flexibility and improving body posture.

BENEFITS OF REVERSE GRIP ROW 

Besides being a weightlifter, reverse grip row exercise has many health benefits.

IMPROVES BODY POSTURE

The exercise majorly targets the back muscles responsible for an upright posture. Different muscles are involved during the workout. The muscles such as the lats provide stability to the neck, shoulders, abs, and hips. This, in turn, provides stability to the spine, which supports an upright posture.

DEVELOPS STRONG SHOULDERS AND BACK

The reverse grip row involves the back and shoulder muscles. The muscles, therefore, help build a firm back. They also help to develop strong and broad shoulders.

IMPROVES ATHLETE PERFORMANCE

The exercise, when correctly done, improves your sports performance. It increases your range of motion from well-contracted lats, and also increases your flexibility and improves your performance speed. It is a good exercise for weightlifters.

ALTERNATIVE TO REVERSE GRIP ROW

Another alternative compound exercise is a dumbbell bent-over row to add to your workout is a dumbbell bent-over row. The exercise targets the same muscles.

DUMBBELL BENT OVER ROW

The exercise targets the upper and middle back muscles like the reverse grip row. The muscles include the trapezius, infraspinatus, rhomboids, latissimus dorsi, teres major, and teres minor.

Steps:

  • Hold dumbbells in each hand at shoulder-width apart your palms should face each other. Stand with your legs shoulder-width apart. Bend on your waist at a 45-degree angle and slightly bend your knees. This is your start position.
  • Exhale and pull the dumbbell straight up on the sides of your chest. Your upper arms should be parallel to your shoulder in this position.
  • Inhale, slowly lower the dumbbell to the original position. Maintain a bent position until you have completed a set.

REVERSE GRIP ROW MISTAKES TO AVOID

AVOID USING MUCH WEIGHT THAN YOU CAN HANDLE

When choosing the weight of your barbell, select a weight that is flexible to your strength.

Do not lift weight too much, which may cause strains to your muscles, leading to injuries.

AVOID PULLING THE WEIGHT WITH YOUR HANDS

When pulling the weight, you should avoid using your hands. Your hands only help you to hold the weight. For an efficient back muscle workout, make sure to retract your scapula at the top. Use your back muscles in pulling the weight.

AVOID STANDING DURING REPETITIONS

To get the most out of the reverse grip row workout, maintain a parallel upper body to the ground. Don’t give in when your muscles begin to fatigue. It’s advisable to lower the weight when your muscles start to tire up and take a break.