Barbell Reverse Grip Bent Over Row

Proper Positioning

1. Grasp the bar with an underhand grip around shoulder width apart

2. Firmly plant feet just short of shoulder width

3. Knees slightly bent

4. Head and neck in a neutral position

5. From hips, bend upper body forward slightly

6. Chest out and glutes out

7. Allow the bar to hang around knee height with the elbows extended

Proper Technique

1. Retract the scapula and pull your arms back until the elbows are approximately beneath the shoulders

2. Pull the bar towards the belly button while trying to relax the hands and arms as much as possible

3. With the elbows, pull towards the midline of the body

4. Lower the bar with control keeping the lats contracted

5. Inhale on the downward phase and exhale on the upward phase of the movement

Essential Tips

1. Avoid tugging the torso for assistance

2. Maintain a flat back and a firm upper body

3. Do not lockout arms during the elbow extension