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Açıklama
Barbell Bent Over Reverse Row is a variation back exercise performed with reverse (supine) grip. This grip angle engages biceps and brachialis muscles more while intensely targeting lower lats and mid-back region. The bent over position also works erector spinae and hamstring muscles isometrically. Provides different stimulation compared to classic bent over row, diversifying muscle development. It's a compound movement that can be performed with heavy weights. Quite safe when performed with proper form and technique.
Adım Adım Talimatlar
- 1
Grasp the bar with supine (palms up) grip at shoulder-width
- 2
Bend forward at the hips with knees slightly bent, keep back straight and parallel
- 3
Let the bar hang just in front of your knees, arms fully extended
- 4
Pull the bar toward your abdomen keeping elbows close to body
- 5
Contract muscles at the top by squeezing shoulder blades
- 6
Return to starting position in a controlled manner, maintain back position
Önemli Noktalar
- ✓Stand with feet shoulder-width apart, grasp the bar
- ✓Lean torso forward, keep back straight, push hips back
- ✓Pull the bar toward abdominal area, bring elbows up and back
- ✓Squeeze shoulder blades at the end of the movement
Yaygın Hatalar
- ✗Rounding the back - increases risk of lower back injury
- ✗Keeping torso too upright - reduces back muscle engagement
- ✗Using too heavy weight - causes form breakdown
- ✗Performing movement too quickly - leads to loss of control
Nefes Kontrolü
Exhale while pulling the bar, inhale while returning to starting position.
Kas Aktivasyonu
Güvenlik
Dikkat Edilmesi Gerekenler
- Those with herniated discs or disc problems should not perform this movement
- Those with low hamstring flexibility may not achieve proper form
- Those with shoulder injuries should be extra careful due to reverse grip
- Those with blood pressure and heart conditions should be careful in inclined position
Güvenlik İpuçları
- Keep lower back absolutely straight, don't round the back; this is the most critical point
- Increase weight gradually and stop the movement when form breaks down
- Keep knees slightly bent to reduce load on lower back
- Always warm up and start with light sets to prepare muscles
İlgili Egzersizler
Benzer kas grubunu çalıştıran egzersizler
Egzersiz Bilgisi
Ekipman
Birincil Kaslar
İkincil Kaslar
Faydalar
- ✓Works all back muscles simultaneously
- ✓Strengthens rear delts and trapezius muscles
- ✓Provides maximum strength development
- ✓Enhances athletic performance