Reverse-Grip Bent-Over Barbell Row

a.k.a. Barbell Row, Yates Row, Reverse-Grip Bent-Over Row, Reverse Grip Bent Over Row

Differentiation: Mechanics

This variation of a Bent Over Row is unique. Here is how: you use a reverse grip. This type of grip targets your upper back | and biceps. You also use an Olympic bar for this exercise. The Olympic bar has a wide weight distribution. This weight distribution engages your rhomboids.

Starting Position

To get into starting position, do this...

1) Locate an area of the gym with ample floor space to perform the exercise.

2) Obtain a fixed-weight barbell.

3) If a fixed-weight barbell is not available, obtain an Olympic bar and plates. Then load plates onto the Olympic bar.

4) If you use an Olympic bar, add a barbell collar to each end of the bar to keep the plates in place. If the plates slip off the bar during the movement you could injure yourself.

5) Stand behind the loaded bar running across your ankles.

6) ...with your feet shoulder-width apart for stability.

7) Bend down to grasp the bar with your hands shoulder-width apart - using an underhand grip.

8) Stand upright.

9) Bend your knees slightly.

10) Bend forward until your torso and thighs form a 90-degree angle.

11) Allow the bar to hang down

12) ...and your arms to be almost perpendicular to the floor.

Main Mechanics

Once in starting position, do this...

1) This is the starting position.

2) Exhale while you flex your lats and pull your elbows directly backwards to pull the bar upward toward your core.

3) ...until your elbows are higher than your back.

4) Squeeze your back muscles and hold for a count of one second at the top of the movement.

5) Inhale as you lower the bar back to starting position using a controlled movement.

6) Repeat reps for a full set.

Proper Form

Pay special attention to following proper form by...

Be sure to use your back muscles, not your arm muscles to perform this exercise.

Keep your upper arms as close to your body as possible.

Keep your knees slightly bent.

Don't swing the weight. Keep your upper body stationary. Your torso and thighs should form a 90-degree angle.

Gear Advice

When performing this exercise, it is important to add barbell collars to the bar - we have listed a link below to Lockjaw brand Olympic Barbell Collars - which you can order from Amazon dot com. We recommend you wear a weight training belt - to add compression and support to your back. A link is listed below to the Harbinger brand Weightlifting Belt - which you can order from Amazon dot com. For your hands, we encourage you to order heavy leather weight lifting straps - to take the stress off your hands and help with your grip.

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