Hello and welcome everyone to another episode of Fey Fitness!
In today’s video I will demonstrate how to perform a reverse wide grip bent over barbell row. I love row exercises. There are oodles of variations you can do to achieve a ton of different outcomes, all dependent on your fitness goals. For example, seated rows or bent over barbell rows are amazing for your back and getting those sexy V-shaped muscles we see on professional bodybuilders. But it’s more than just looks, rows can help strengthen the erector spinae to help keep your spine strong and healthy- which reduces your chances of getting injured while working out or playing a sport.
Some of the main varieties of rows are:
- Seated
- Bent Over
- Yates
- Pendlay
And some common grips are:
- Narrow
- Wide
- Reverse Narrow
- Reverse Wide
As you can imagine, changing the stance or grip will affect which muscle groups become the main focus of the exercise. So today we are going to look at the reverse wide grip bent over barbell row. Whew! That was a mouthful to say.
I love the wide grip bent over barbell row because it allows me to hit a lot of different back muscles at once. The muscles you will be working out are: the latissimus dorsi (the middle portion), the rhomboids, the lower trapezius, the biceps brachii and the erector spinae.
What Grip Should You Use For Rows?
Unfortunately, as you’ve heard before with other health and fitness questions, it depends on your goals. The grip you use, and the width of that grip, will determine whch sections of muscles will be the focus of your exercise. If your goal is to have a broad, wide back that is very well defined, then I recommend narrow grip rows. However, if your focus is a healthy spine and good posture, then wide grip rows would be the way to go.
Or, you can be an all-star and do both! There’s nothing saying you can’t do narrow grip rows one day, then wide grips row on your next back training day. But remember, the amount of total weight you will be able to move could be less when you are doing wide-grip versus with a narrow grip, so don’t let that discourage you.
Next let’s talk about what I call “normal” grip versus reverse grip rows. A “normal” grip is when the exterior of your hand faces outward, and your palms are facing your body. This is the most common type of grip you will see at your local gym, or if you Google this term. Generally speaking, when we talk about the muscles used with this type of grip we are looking at the latissimus dorsi (the outer portion), the middle and upper trapezius muscles and the erector spinae. All of which are great muscles to work for a strong and defined back.
Now let’s look at the reverse grip. This grip has the palms facing outward with the exterior of the hand facing in the direction of your body. The muscles that are generally being worked here are the latissimus dorsi (note that it is the middle portion now being worked), the rhomboids, the lower trapezius, the biceps brachii and the erector spinae. See how we are working different portions of the same muscles? This is why you can do rows one way for one workout, then vary the grip and get a completely different outcome from another workout.
Reverse-Grip Bent Over Barbell Row
Muscles Used: latissimus dorsi (middle portion), rhomboids, lower trapezius, biceps brachii, erector spinae
- Stand with your feet hip-width apart.
- Bend the knees and settle into a squat position.
- Pick up the barbell with your hands shoulder-width, or wider, apart in an underhand grip (where your palms face outward).
- Bend forward at the hip so you have a deep curve in your low back and your arms are hanging straight down from your shoulders.
- Pull the barbell toward your sternum by raising the elbows up and back. Squeeze your shoulder blades together behind you as the weight is raised.
- When the barbell touches your sternum, pause for a second or two before you slowly lower the barbell back to the starting position. When you return to the starting position be sure to not lock your elbows.
Pro Tip: Never let gravity take over as the weight descends. This is how people get injured and have negative impressions of a row exercise. Keep the muscles engaged and strong through the downward portion of the move so it remains as smooth as it was on the upward motion.
Wide-Grip Barbell Row
Muscles Used: latissimus dorsi (outer portion), middle and upper trapezius, erector spinae
- Stand with your feet hip-width apart.
- Bend the knees and settle into a squat position.
- Pick up the barbell with your hands shoulder-width, or wider, apart in an overhand grip (where your palms face your body and the back of your hands face outward).
- Bend forward at the hip so you have a deep curve in your low back and your arms are hanging straight down from your shoulders.
- Pull the barbell toward your sternum/upper abdominal cavity by raising your elbows upward and back. Be sure to squeeze your shoulder blades together as you raise the bar up.
- When the barbell touches your sternum/upper abdominal cavity, pause a second or two and squeeze your upper back muscles.
- Now, slowly return the barbell to the starting position with arms fully extended, but make sure your elbows are not locked.
Pro Tip: Never let gravity take over as the weight descends. This is how people get injured and have negative impressions of a row exercise. Keep the muscles engaged and strong through the downward portion of the move so it remains as smooth as it was on the upward motion.
If you have Atrial Fibrillation, be sure to monitor how your heart is doing throughout this exercise. The movements shouldn’t spike your heart rate enough to cause an AFib episode, but still be aware of how you are feeling and stop if your heart starts beating erratically or skipping beats.
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Cheers,
Fey
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