Are you struggling to build your back muscles despite hitting the gym regularly? Do you find the conventional bent over row exercise too awkward and uncomfortable? Well, you’re not alone! Many fitness enthusiasts share the same dilemma. The good news? The solution to your problem lies in a simple variation of the classic exercise: the EZ bar reverse grip bent over row. This exercise targets your back muscles more effectively, while also putting less strain on your lower back. In this blog post, we’ll guide you through the correct form, common mistakes to avoid, and how to make the most out of this exercise to achieve your fitness goals.
EZ Bar Reverse Grip Bent Over Row Summary
- Primary Muscles: Deltoid – Posterior
- Secondary Muscles: Brachialis, Brachioradialis, Infraspinatus, Latissimus Dorsi, Rhomboids, Teres Minor, Trapezius – Lower, and Trapezius – Middle
- Equipment: EZ Bar
- Mechanics Type: Compound
- Force: Pull
- Utility: Basic
EZ Bar Reverse Grip Bent Over Row Instructions
- Step up to the EZ bar on the ground or a rack. While bending with your knees and bending over with your hips, maintaining your back straight and flexed.
- Grasp the EZ bar with an underhand grip with your hands on the angle part of the bar so that your thumbs are farther from your body than your pinkies.
- Pull the EZ bar straight up to your sternum pulling your elbows behind your back.
- Flex with the bar at the top, then lower the EZ bar back down until your arms are straight.
- Repeat for your desired number of reps.
Video Tutorial
EZ Bar Reverse Grip Bent Over Row Muscles
Target (Agonist)
Synergists
- Brachialis
- Brachioradialis
- Infraspinatus
- Latissimus Dorsi
- Rhomboids
- Teres Minor
- Trapezius – Lower
- Trapezius – Middle
- Wrist Flexors
Dynamic Stabilizers
Stabilizers
Antagonist Stabilizers
Benefits of EZ Bar Reverse Grip Bent Over Row
The EZ Bar Reverse Grip Bent Over Row is an excellent exercise for targeting the posterior deltoid muscle. This exercise helps to build strength and size in the rear shoulder, while also improving posture and stability. Additionally, it can help to increase overall shoulder mobility and flexibility, which is essential for any strength training or fitness routine. The bent-over position of this exercise also helps to activate the back muscles, helping to build a strong and stable core. Finally, this exercise can also be used to improve grip strength, which is important for any athlete looking to lift heavy weights.
Tips for Performing EZ Bar Reverse Grip Bent Over Row
The EZ Bar Reverse Grip Bent Over Row is an effective exercise that can help you strengthen your back muscles. When done correctly, it can help you build strength and size while also improving your posture. To get the most out of this exercise, follow these tips:
- Never Fail To Incorporate Maximum Range Of Motion. By using a total range of motion you can make sure that you strain the total muscle and that you maintain your flexibility.
- Make Certain That You Schedule Recovery Days. When you still want to exercise, instead of recovery you can incorporate into your program with cardio exercise. Just remember to allow your muscles to repair, healing is the only time your muscles grow.
- Always Keep A Lifting Diary. You should certainly keep a journal of all weights, sets, and repetitions. When you are great you will also write down your rest durations. Now there are plenty of decent apps to use a journal, or you could easily use a tiny notebook.
Benefits and Tips Video
Frequent Mistakes To Avoid
It is important to be aware of common mistakes when performing the EZ Bar Reverse Grip Bent Over Row. To ensure you are getting the most out of your exercise routine and avoiding potential injury, it is important to be mindful of these mistakes. Below is a list of common mistakes to avoid when performing this exercise.
- You Must Not Try To Lift More Weight Than You Can Do Safely. You’re likely to give up your technique and can bring about a trauma whenever you aim to lift more than you should.
- It Is Best If You Don’t Disregard Your Painfulness. Tender muscle tissue and an injury pain are definitely not always the same. When you identify discomfort any time you are exercising you should certainly stop, or you can simply just mhelp to make this injury worse yet.
- Don’t Relax Your Stomach. Keeping your core tight to protect your backbone by maintaining your internal pressure.
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Variations and Complementary Exercises
When it comes to exercises that target the same muscles as the EZ Bar Reverse Grip Bent Over Row, there are many variations and alternative exercises that you can do. Below, we will provide you with a list of exercises that are complementary, variations, or alternatives to the EZ Bar Reverse Grip Bent Over Row. These exercises can be done in place of the EZ Bar Reverse Grip Bent Over Row or in addition to it, depending on your goals.
Inverted Row Underhand Grip
The Inverted Row Underhand Grip is a great alternative or complementary exercise for the EZ Bar Reverse Grip Bent Over Row. This exercise is done by positioning the body underneath a bar and using an underhand grip to pull the body up to the bar. This exercise works the back muscles, biceps and core muscles, making it an effective exercise for strengthening the upper body and core. The Inverted Row Underhand Grip is a great way to increase strength and muscle size without putting too much stress on the lower back, making it a great alternative to the EZ Bar Reverse Grip Bent Over Row.
Reverse Fly With Bands
Reverse Fly With Bands is a great complementary or alternative exercise for the EZ Bar Reverse Grip Bent Over Row. This exercise works the same muscles of the upper back and rear deltoids, however, the bands provide a different range of motion and resistance that can help increase strength, power and range of motion. It also helps to increase stability in the shoulder joint, which is important for overall shoulder health. The bands also allow you to control the intensity of the movement and add an extra challenge to the exercise. Additionally, this exercise can be done anywhere, making it a great way to add variety to your workout routine.
Smith Machine Bent Over Row
The Smith Machine Bent Over Row is a great complementary or alternative exercise to the EZ Bar Reverse Grip Bent Over Row. It helps to target the same muscles as the EZ Bar Reverse Grip Bent Over Row, but with the added stability of the Smith Machine. This exercise also allows you to use more weight than you would with a regular barbell due to the fixed path of movement. This can help to build strength and muscle mass in your back, while also working your core and grip strength.
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T Bar Supported Reverse Grip Row
The T Bar Supported Reverse Grip Row is a great complementary or alternative exercise to the EZ Bar Reverse Grip Bent Over Row. The T Bar Supported Reverse Grip Row allows you to add more weight and range of motion, while still keeping your back in a safe position. This exercise focuses on the lats, rhomboids, and lower back muscles in a way that the EZ Bar Reverse Grip Bent Over Row cannot. You can also use this exercise to target your grip strength and work on your balance. This exercise can be done with either an Olympic barbell or a T bar, depending on the type of equipment you have available. Ultimately, the T Bar Supported Reverse Grip Row is a great alternative or complementary exercise to the EZ Bar Reverse Grip Bent Over Row that offers some additional benefits.
Dumbbell Bent Over Row
The Dumbbell Bent Over Row is a great complementary or alternative exercise to the EZ Bar Reverse Grip Bent Over Row. It provides an extra challenge by forcing the lifter to use each arm independently, as opposed to with the EZ Bar. The bent over position also allows for a greater range of motion, as well as added stability and control. Additionally, the lifter can use a variety of grip widths and hand positions to target different muscle groups.
Dumbbell One Arm Row
The Dumbbell One Arm Row is a great complementary or alternative exercise to the EZ Bar Reverse Grip Bent Over Row. This exercise works the same muscles as the EZ Bar Reverse Grip Bent Over Row, but with a slightly different movement. The Dumbbell One Arm Row allows you to work each arm independently and add additional weight as you become stronger. It is also helpful for those who may have difficulty using the barbell for the reverse grip bent over row. With this exercise, you will use your own bodyweight as resistance, so it is a great way to get a full-body workout in a short amount of time.
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Opposing Complementary Exercises
The EZ Bar Reverse Grip Bent Over Row is an excellent exercise for building back strength. To maximize your gains, complement this exercise by also working the opposing muscle groups. Below are a list of exercises that target the opposing muscles to the EZ Bar Reverse Grip Bent Over Row.
Barbell Wide Reverse Grip Bench Press
The barbell wide reverse grip bench press is an excellent exercise for targeting the chest muscles. This exercise is complementary to the EZ bar reverse grip bent over row, which works the back muscles, as it works the opposing muscle group. Both exercises work the muscles in a different plane of motion, allowing for a full range of motion and complete muscle development. Additionally, both exercises are excellent for developing upper body strength and stability.
Barbell Reverse Grip Decline Bench Press
The Barbell Reverse Grip Decline Bench Press is a great way to complement the EZ Bar Reverse Grip Bent Over Row. It works the opposing muscle group of the back, namely the chest, and can help to build a balanced physique. The decline angle of the bench press also helps to add an extra element of challenge and intensity to the exercise. It recruits more of the upper chest muscles and can help to boost overall chest strength and power. Additionally, the added stability that comes from being in the decline position can help to target the triceps more effectively. Overall, this exercise is an excellent addition to any strength training program.
Decline Dumbbell Bench Press
The Decline Dumbbell Bench Press is a great exercise to complement the EZ Bar Reverse Grip Bent Over Row, as it works the opposing muscle group. This exercise targets the chest, specifically the lower chest muscles, and is performed by lying on a decline bench with a pair of dumbbells in each hand. You then press the dumbbells up towards the ceiling until your arms are extended and then lower them back down to the starting position. The EZ Bar Reverse Grip Bent Over Row works the back muscles, specifically the lats and mid-back muscles, and is performed by standing with an EZ barbell in your hands and bending over at the waist while keeping your back straight. By combining these two exercises, you can effectively target both the chest and back muscles, which is ideal for improving upper body strength and overall muscular balance.
Rev Up Your Workout with Reverse Grip Bent Over Rows!
One way to rev up your workout routine is to incorporate reverse grip bent over rows into your strength training regimen. This exercise targets several muscle groups in your back, while also engaging your biceps and forearms. By using an underhand grip, you can activate different muscle fibers than with a traditional overhand grip row. This can lead to greater overall muscle development and can help prevent plateaus in your training progress.
References: Wikipedia | ExRx.net | PubMed.gov | Comprehensive List of Back Barbell Exercises
