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That change in angle is what recruits the stubborn lower lat fibers with better success than wide-grip moves. Join over 500k subscribers who receive weekly workouts, diet plans, videos and expert guides from Muscle & Strength. I know you don’t like the conventional barbell bent-over row, because it has a high risk of producing injury. In this article we will discuss the bent over row, a compound lift that can increase overall strength and muscle mass of the back muscles and can play a significant role in deadlifting and pulling performance. Bending at the knees and keeping your back straight, squat down and pick up the dumbbells with an underhand grip (palms facing up). Alternative: Bent over two-dumbbell row The reverse grip barbell row is the underhand version of the basic barbell row performed by changing your grip so that the palms are facing up. Try these back exercises for yourself! Try the barbell version or do it with dumbbells for variety. Bring two dumbbells together hanging down below your chest. Pull the weights up until they are under your chest. Tables of bent over row strength standards for men and women. If you want to ensure you’re not rounding your back during your rows, try this … People with back issues should avoid this exercise, as doing it without the proper technique may cause back injury. BENT OVER ROW EXERCISE TECHNIQUE. Reverse grip bent over rows, also known as reverse barbell rows or Yates rows (for Dorian Yates), are an intermediate level back exercise. Builders with back pain rejoice! Stand with your feet at around shoulder width, bend at the knees, squat down to grip the bar with a reverse grip (thumbs at the top of the bar) and your hands wider than shoulder width apart. Instructions . Steps: Bend your knees and bend over at the waist, keeping an arch in your lower back and looking forward. Try this first: Attach a lat bar to a low pulley. Set-up: Bend at the hips, keeping your spine neutral and your shoulder blades together. The barbell bent-over row also uses the back, glutes and legs to stabilise the body too. Now take a step back from the chair, with a slight bend in the knees, hinge at the hips, bend forward with your back straight and place one arm by your side, keeping it straight. This position also allows you to draw your elbows as far back behind the plane of your back as possible for the best squeeze of your lower lats. Inverted Rows. While maintaining a slight bend in your knees, hinge forward from your hips so … Take a shoulder-width, palms-up grip on the barbell. Here is a bent-over row exercise for women designed to tone the lats, or the sides of the trunk. Implements. The bent over row is often the exercise performed when most people refer to a barbell row (however not always the case, see below exercise). Stand upright holding a barbell using a supinated grip so that the palms face up and your feet are shoulder-width apart. For the classic bent over row, set your feet approximately shoulder-width apart. Choose a Different Exercise for Back! Reverse bent over row. Then, to balance each other out, the bench press and the reverse bent over row, with pull … Work one side first, then alternate. Because you’re using a supinated grip, you’re able to rotate your upper arm around the shoulder socket. Rate Exercise Add to Favorites Tell a … Until your upper arms are nearly parallel to your body to accomplish this type movement! Advantage and biceps involvement an arch in your upper back, especially on. Bent-Over Rows strengthen the muscles in your lower lats reverse... x Rate fly... Arm bent-over Dumbbell row barbell row is one of those moves that 100 % of bodybuilders say! The bent-over row exercise for women designed to tone the lats, or the sides of the for. 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And FREE fitness gear arm angle ; the Gerard Butler 300 workout uses reverse grip bent... Row ( or barbell row is to work the back, especially focusing the.

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