Reverse Grip Barbell Row

Reverse Grip Barbell Row Instructions

• Assume a strong lifting position: core and glutes activated, shoulders braced, chest up, knees slightly flexed, and eyes fixed ahead.
• Hinge at the hips while maintaining strong core, braced shoulders, and neutral spine.
• Maintain a slight knee bend throughout.
• Grip the barbell with a supinated hand position. Your eyes should be looking down, not straight ahead.
• Neutral Neck Position
• Supinated = palms facing up
• Create the feeling of pulling the bar back into your body. Keep your core braced.
• Your arms are merely lever for your lats and mid back. Don't 'yank' the weight up or rock your torso backward.
• Initiate and control the movement with the proper musculature.
• The top position should have the barbell roughly in line with your belly button. 
• Lower the bar slowly, maintaining tension on the lats and mid back.

*Tips*

• Avoid 'rocking' your torso to move the weight up.
• Maintain a strong core and neutral spine from throughout the movement.
• Using momentum negates the exercise because it takes tension off of the lats and mid back.
• Use lighter weight to ensure technique proficiency and proper muscle activation. 
• Don't let your shoulders roll forward or your upper traps shrug during the movement.