EZ Bar Reverse Grip Bent Over Row
- Synergistenmuskeln
- Brachialis, Brachioradialis, Deltoid Posterior, Pectoralis Major Sternal Head
- Equipment
- EZ Barbell
- Körperregion
- Back
- Typ
- Strength
The EZ bar reverse grip bent over row is a back-building pull that targets the lats and teres major, with strong help from the mid and lower traps, rear delts, and the brachialis and brachioradialis of the forearms. The supinated (underhand) grip on the EZ bar lets you tuck your elbows and pull deep, putting extra emphasis on the lats while easing wrist strain compared with a straight bar.
EZ Bar Reverse Grip Bent Over Row: So führst du sie aus
- 1Load an EZ barbell and grip it with an underhand (palms-up) grip on the angled sections, hands about shoulder-width apart.
- 2Stand with feet hip-width apart, knees slightly bent, and lift the bar to a standing position with a flat back.
- 3Hinge at the hips until your torso is roughly 15–45° above parallel to the floor, letting the bar hang at arm's length below your shoulders.
- 4Brace your core, keep your spine neutral, and pull your shoulder blades down before initiating the pull.
- 5Drive your elbows back and down toward your hips, rowing the bar toward your lower abdomen.
- 6Squeeze your lats and mid-back at the top, keeping your wrists straight and elbows tucked close to your sides.
- 7Lower the bar under control until your arms are fully extended and you feel a stretch in your lats.
- 8Complete your reps, then hinge the bar back down to the floor with a flat back.
Technik-Tipps
- Lead the pull with your elbows rather than your hands so the lats and mid-back do the work instead of the biceps.
- Keep the bar path close to your body, finishing low on your torso near the navel to maximize lat engagement.
- Hold a strong hip hinge with a neutral spine throughout the set; the torso angle should stay fixed, not bounce up and down.
- Use the EZ bar's angled grips to keep your wrists in a comfortable, neutral-supinated position and avoid forearm strain.
- Pause briefly and squeeze at the top of each rep before lowering under control for a full stretch.
Häufige Fehler
- Using momentum to swing the torso upright on each rep, which shifts load off the back muscles and strains the lower spine.
- Rounding the lower back during the hinge, which removes tension from the lats and puts the spine at risk under load.
- Pulling with bent wrists or curling the bar, which turns the movement into a biceps exercise and loses lat tension.
- Standing too upright so the bar travels nearly vertically, reducing the range that the lats and mid-back actually work.
- Flaring the elbows wide instead of tucking them, which recruits the rear delts more and the lats less than intended.
Häufig gestellte Fragen
What muscles does the EZ bar reverse grip bent over row work?
It primarily targets the lats and teres major, along with the mid and lower trapezius. The rear deltoids, brachialis, brachioradialis, and lower-chest fibers assist as synergists.
Why use a reverse (underhand) grip for rows?
The supinated grip lets you keep your elbows tucked close to your body, which biases the pull toward the lats more than an overhand grip. The EZ bar's angled handles also reduce wrist and forearm strain.
How wide should my grip be?
About shoulder-width is a good default, placing your hands on the angled sections of the EZ bar. Keeping the grip close helps you tuck your elbows and drive them straight back along your sides.
Is the reverse grip bent over row good for beginners?
Yes, once you can hold a solid hip hinge with a flat back. Start light to groove the movement, keep your torso fixed, and add weight only when your form stays clean.
How many sets and reps should I do?
For back size and strength, 3–4 sets of 8–12 reps works well. Use a weight you can control through a full range without swinging the torso to move the bar.
