Instructions:
- 1Stand facing the cable machine with feet shoulder-width apart
- 2Bend your knees slightly and lean forward from your waist, keeping your back straight
- 3Grasp the cable bar with an underhand grip
- 4Pull the bar towards your waist, keeping your elbows close to your body
- 5Extend your arms fully, returning to the starting position
Tips:
- Keep your back straight during the entire exercise
- Keep your elbows close to your body throughout the row
- Perform the movement slowly and controlled
- Engage your core to stabilize your body during the exercise
Cable Bent Over Reverse Grip Row: A Comprehensive Guide
The cable bent over reverse grip row is an excellent exercise that targets the back, particularly the upper back muscles. This movement can also be known as the standing bent over reverse grip cable row, and it is a great addition to any strength training routine. Using a cable machine, this exercise allows for consistent tension and helps improve your pulling strength.
How to Perform the Cable Bent Over Reverse Grip Row
- Start by adjusting the cable machine to the appropriate height and select your desired weight.
- Stand facing the cable machine, and grasp the handle with an underhand grip (palms facing you).
- Bend your knees slightly, hinge at the hips, and lean forward while keeping your back straight and core engaged.
- Pull the handle towards your torso, squeezing your shoulder blades together at the top of the movement.
- Slowly release the cable back to the starting position and repeat for the desired number of repetitions.
Benefits of the Reverse Grip Bent Over Row
The reverse grip bent over row primarily targets the latissimus dorsi, trapezius, and rhomboid muscles, contributing to better posture and improved upper body strength. This exercise also incorporates the biceps and helps enhance overall muscle balance in the upper body.
Tips for Effective Execution
- Maintain a neutral spine throughout the exercise to avoid injury.
- Focus on engaging your back muscles, not just your arms.
- Control the movement to maximize efficacy - avoid using momentum to pull the weight.
- Perform this exercise as part of your back workout routine to complement other rows and pulls.
Whether you're a beginner or an experienced lifter, the cable bent over reverse grip row is a fantastic exercise to include in your training program, allowing you to build strength and enhance your back development effectively.