lb row

The ‘bent over row’ features heavily in most people’s back workouts, and for good reason. However why not add just the smallest variation to it and potentially gain a whole new set of DOMS?

The standard bent over row uses a traditional overhand grip (pictured – palm facing downwards). But why not reverse this grip (palm facing upward, knuckles facing down). Even this slight variation encourages different muscles in your back to be engaged and can provide you with well over due injection of variety!

Reverse grip bent over row.

  • Take an Olympic bar and add the required weights.
  • Ensure your feet our shoulder width apart.
  • Bend your knees and stand side on to a mirror. Bend your torso between a 45 and 90 degree angle to reach the desired ‘flat back’ position (see photo).
  • Place your hands on the Olympic just slightly wider than shoulder width apart, ensuring your palms are facing upwards.
  • Raise the Olympic bar up towards your chest, keeping your elbows close to your body and maintaining the flat back. Resist the temptation to bring your chest to the bar- its bar to chest!
  • When raising the bar try to avoid using your arms, imagine you are trying to squeeze a tennis ball between your shoulder blades, and that should ensure you use the desired technique.
  • Repeat 3 sets of 6-8 reps.

Try this when you next train your back and feel free to tweet us or comment on your experiences.

For full Brutal Back Workouts, check out our infamous LDNM Back Pack, you won’t be disappointed!