Cable Bent-Over Reverse Grip Row
- Synergistenmuskeln
- Brachialis, Brachioradialis, Deltoid Posterior
- Equipment
- Cable
- Körperregion
- Back
- Typ
- Strength
The cable bent-over reverse grip row is a back-building pull that targets the lats, teres major and minor, infraspinatus, and the mid and upper traps, with the rear delts, brachialis, and brachioradialis assisting. The underhand (supinated) grip tucks the elbows tight to the body, shifting emphasis toward the lower lats while the constant cable tension keeps the back loaded through the full range.
Cable Bent-Over Reverse Grip Row: So führst du sie aus
- 1Attach a straight bar to a low cable pulley and load a moderate weight.
- 2Stand facing the machine and grip the bar with an underhand (palms-up) grip, hands about shoulder-width apart.
- 3Step back to take up the slack, then hinge at your hips until your torso is roughly 45° to the floor, keeping a neutral spine and soft knees.
- 4Brace your core and let your arms hang straight, allowing the cable to draw your shoulder blades slightly forward into a stretch.
- 5Pull the bar toward your lower abdomen, driving your elbows back and close to your sides while squeezing your shoulder blades together.
- 6Hold the contraction briefly at your waist, keeping your wrists straight and your chest proud.
- 7Lower the bar under control back to the start until your arms are fully extended and the lats are stretched.
- 8Complete your reps, then step in to relieve the tension and set the bar down.
Technik-Tipps
- Lead the pull with your elbows rather than your hands so the lats and teres do the work instead of the biceps.
- Keep your torso angle fixed throughout the set; the bend should come from your hips, not by rounding your lower back.
- Pull the bar to your lower abdomen, not your chest, to keep the elbows tucked and the lower lats engaged.
- Use a slow, controlled negative and pause briefly at full contraction to maximize back tension.
- Keep your neck in line with your spine and gaze a few feet ahead of you to avoid craning your head up.
Häufige Fehler
- Rounding the lower back during the hinge, which removes support from the spine and raises the risk of injury under load.
- Jerking or using momentum to swing the weight up, which transfers tension off the back muscles and turns the lift into a cheat rep.
- Curling the bar with the arms instead of driving the elbows back, which shifts the work to the biceps and away from the lats and traps.
- Shrugging the shoulders up toward the ears, which loads the upper traps excessively and shortens the rowing range.
- Standing too upright, which reduces the stretch on the lats and limits the muscles the movement is meant to train.
Häufig gestellte Fragen
What muscles does the cable bent-over reverse grip row work?
It primarily works the lats, teres major and minor, infraspinatus, and the middle and upper trapezius, with the rear deltoids, brachialis, and brachioradialis assisting the pull.
Why use an underhand grip for the cable row?
The underhand (supinated) grip naturally tucks your elbows close to your sides, which shifts more of the work toward the lower lats and lets you pull through a slightly longer range than an overhand grip.
How many sets and reps should I do?
For back size and strength, 3–4 sets of 8–12 reps with a controlled tempo works well. Choose a weight that lets you keep your torso fixed and finish each set with good form.
Is the cable bent-over reverse grip row good for beginners?
Yes. The cable keeps tension steady and is easier to control than free weights, but practice the hip hinge with a light load first so you can hold a neutral spine before adding weight.
Where should I feel this exercise?
You should feel it across your back, mainly in the lats and the area between and below your shoulder blades. If you feel it mostly in your biceps, focus on driving your elbows back rather than pulling with your hands.
