While heavy lifting is characteristic of building a huge arm, underhand bent over row is a perfect alternative.
In this row variation, your upper back is the centre of focus, working the glutes. It also works your shoulders.
The end result is a bigger, more muscular back as well as bigger arms. And you don’t have to worry about the exercise’s difficulty level as it is pretty manageable compared to other row exercises.
You perform the exercise with a barbell, kettlebell or dumbbell. These weights help you target the right muscles.
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Therefore, how do you do this reverse grip workout? Here are the steps.
- Load your barbell.
- Place your hands on your hips and your feet shoulder-width apart while standing.
- Lean forward from the waist while slightly bending your knees.
- Legs bent but back straight and neck in line with the spine: this is the proper posture.
- Put your hands on the bar, slightly wider than shoulder-width apart.
- Hang your arms straight from the bar.
- Row the weight up to your sternum by squeezing your core and shoulders together.
- Lower them again.
- Do four sets of eight to ten repetitions if you’re using lightweight.
WHAT MUSCLES DO UNDERHAND BENT OVER ROW WORK?
The underhand bent over row works a host of muscles in your upper back and body because it is a compound exercise. They include the following.
The gluteal muscles create an explosive hip extension that allows you to stand straight with weights in hand.
Rhomboids aid in shoulder protraction by pulling the blades together. They also help with the downward rotation and stabilising of the scapula.
The trapezius and rhomboids allow your shoulder blades to stay in motion during bent over row.
They control how your knees and hips move during the exercise.
The rear delts work in conjunction with the rhomboids, scapula retractors and traps to draw your shoulders back into position.
The biceps control the outward rotation of the forearm.
UNDERHAND BENT OVER ROW BENEFITS
The following are just a few advantages you will gain from including the bent over row in your workout program.
UPPER BODY STRENGTH
This workout activates multiple muscles. It increases strength in the lats, hamstrings, glutes and the core.
Its multiple-muscle target principles make lifting heavy objects less taxing. It adds strength to demanding exercises such as ring dips and bench presses that demand lots of strength to execute.
REDUCE THE RISK OF INJURY
The underhand bent over row does not put much strain on the shoulders. It stabilises the midline throughout the movement instead.
EXCELLENT ISOLATION EXERCISE
The row is a fantastic workout for strengthening and stabilising the shoulder. It helps develop a neurological link in the glutes, shoulders, hamstrings and the back through isolation.
ENGAGES MUSCLES FIBRES
It helps you engage more muscle fibers in the lats back and back than vertical-placed pulling workouts.
GOOD FOR REHABILITATING INJURIES
If you’re recovering from an injury and your range of motion is limited, this row variation is a good option. It doesn’t put a lot of strain on the shoulders, thereby giving you more mobility and stability.
Working out your upper body helps you attain lean muscle, besides getting more strength. The exercise increases the resting metabolic rate (RMR), which positively impacts your health.
A lower resting heart rate means you have lower blood pressure and a lower risk of chronic disease.
ALTERNATIVES TO UNDERHAND BENT OVER ROW
Repeating the same exercising routine daily becomes boring, and you will likely plateau. Underhand bent over row is no exception.
Thus, you always can try another challenge from the following variations.
BENT-OVER ROWS WITH CABLES
Cable bent over rows is easy and targets the back, shoulders and arms.
- With an overhand grip, grasp the bar of the cable machine.
- The distance between the palms of the hands is more remarkable than shoulder width.
- Keep your back straight while your legs are slightly bowed.
- Your torso should be nearly perpendicular to the floor as you bend your hips backwards.
- To lower the weight, begin by rowing the weight up into the bottom area of your chest.
It is an excellent alternative for a full-body workout that targets multiple muscle groups at once.
- Load up the barbell
- Assume your deadlift position and grasp the barbell.
- Knees bent at a 90-degree angle, back neutral.
- Engage your lats and core by taking a deep breath.
- Pull the bar toward your body with the elbows.
- Take a deep breath and contract your grip, glutes, and midsection.
- Lock your hips and drive your feet through the floor and extend.
- Take a moment to catch your breath.
- Exhale as you slowly lower the barbell into the squat rack’s supports.
- Repeat as many times as possible
UNDERHAND BENT OVER ROW MISTAKES TO AVOID
Exercises have the potential to either build massive muscle or leave you with disappointments when done wrong.
If you make the following mistakes with underhand bent over row, you will likely regret spending time doing it.
Standing upright at the height of your reps is a common mistake many people make. The bent-over row requires that your upper body be parallel to the ground for it to be effective.
If you have your workout without a raised chest, you could suffer from spinal flexion. The end result is lower back injury.
Spinal flexion will limit your ability to lift the maximum amount of weight for each repetition. Your centre of gravity shifts due to rounding your back and it becomes hard to push the hips back.
NO SCAPULA RETRACTION
Failing to retract the scapula at the peak of the barbell bent-over row is common among gym-goers. They forget it and focus more on pushing the weight with their back muscles.
Retracting the scapula aids in engaging your back at the pinnacle of the exercise.
Underhand bent over rows is an excellent exercise to master if you want to be in shape. However, it would help if you did it correctly to reap the benefits of this fantastic compound exercise. In addition to working your biceps, this workout is one of the best back workouts there is.