EZ Bar Reverse Grip Bent Over Row
Target your upper back, lats, and biceps with the EZ Bar Reverse Grip Bent Over Row. This compound exercise builds strength and improves posture.
Description
A compound exercise that targets the upper back, biceps, and forearms. The user bends forward at the waist with their back straight, and pulls the bar to their upper waist.
How to Do EZ Bar Reverse Grip Bent Over Row
- 1Setup
Stand with your feet hip-width apart, knees slightly bent. Grip an EZ bar with an underhand (supinated) grip, hands shoulder-width apart.
- 2Setup
Hinge at your hips, maintaining a straight back and neutral spine, until your torso is roughly 45-60 degrees from vertical, allowing the bar to hang directly below your shoulders.
- 3
Initiate the pull by squeezing your shoulder blades together, driving your elbows up and back. Pull the bar towards your lower abdomen while exhaling.
- 4
Keep your elbows close to your body throughout the movement, focusing on contracting your lats and upper back muscles at the peak of the contraction.
- 5
Slowly lower the bar back to the starting position with control, fully extending your arms and allowing your shoulder blades to protract slightly as you inhale.
Tips
- Maintain a neutral spine throughout the entire exercise to protect your lower back and maximize muscle engagement.
- Focus on pulling with your elbows rather than just your biceps to better activate your back muscles.
- Control both the upward and downward phases of the movement; avoid letting gravity drop the bar quickly.
- Engage your core to stabilize your torso and prevent excessive rocking during the rows.
Common Mistakes
- ×Rounding your back during the row can lead to injury; instead, keep your chest proud and maintain a slight arch in your lower back.
- ×Using momentum to swing the weight up rather than controlled muscle contraction reduces effectiveness; reduce the weight and focus on a slower, more deliberate pull.
- ×Flaring your elbows out too wide decreases back activation and puts strain on the shoulders; keep your elbows tucked close to your sides as you pull.
Variations
Barbell Underhand Bent over Row
Build a powerful back with the barbell underhand bent-over row. This exercise targets your lats and biceps, improving pulling strength and posture.
Barbell One Arm Bent over Row
Strengthen your back and core with the Barbell One-Arm Bent Over Row. This unilateral exercise builds strength, improves posture, and targets your lats
Lever Bent over Row (plate loaded)
Master the Lever Bent-Over Row for a powerful back. This plate-loaded exercise targets your lats, traps, and rhomboids, building thickness and strength.
Lever One Arm Bent over Row (plate loaded)
Perform the Lever One Arm Bent over Row to build a strong, sculpted back. This exercise targets your lats, rhomboids, and traps, enhancing upper body
Related Exercises
Barbell Incline Row
Target your upper and middle back with the Barbell Incline Row. This exercise builds strength and thickness, enhancing posture and pulling power.
Barbell Bent Over Wide Alternate Row Plus
Master the Barbell Bent Over Wide Alternate Row Plus to build a strong, wide back.
Barbell Bent Arm Pullover
Sculpt a strong, wide back with the Barbell Bent Arm Pullover. This effective exercise targets your lats, improving upper body strength and muscle
Cambered Bar Lying Row
Perform cambered bar lying rows to build a strong, thick back. This unique variation targets your lats and upper back muscles for improved posture and
Assisted Standing Triceps Dip
Build triceps strength with machine assistance that lets you focus on proper dip form at a manageable load.
Dumbbell Complex Push-up Row Clean and Press
The ultimate full-body dumbbell complex combining a push-up, row, clean, and overhead press in one flow.
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