Reverse Row - Incline Barbell Wide
Recommendations: 2-3 Sets, 6-10 Reps, 80 Wght
Intermediate Traps Lats Triceps Posterior Delts Strength Barbell Incline Bench Pull Compound Gym
Purpose: This is a good exercise for increasing strength and size in the upper back.
Benefits: This exercise is a strong, effective free weight back exercise for building muscle mass and size of the lats.
Lie face down on an incline bench. Hold the barbell with an underhand (reverse) grip, hands wider than shoulder-width apart. Let the bar hang down and you feel the stretch in the lats. This is the starting position. Lift the weight straight up toward your chest. Your elbows should flare out to the sides (not forward or back). Hold for a second at the top, feeling the lift from the lats and the traps (not the shoulders and arms) and squeeze the scapula together. Exhale during this movement. Lower the weight slowly to the starting position. Inhale during this movement. Repeat for the required number of repetitions.
There are a number of muscles in the back, although the two major muscles are the lats and traps. The lats pulls the arm back and down towards the spine. The traps pull the shoulder blades back and towards the spine.
Step 1
Lie face down on an incline bench, barbell hanging straight down, arms straight. Feel a stretch in your lats and traps.
Lie face down on an incline bench. Hold the barbell with an underhand (reverse) grip, hands wider than shoulder-width apart. Let the bar hang down and you feel the stretch in the lats. This is the starting position.
Step 2
Lift the bar up towards your chest. Pause for a second at the top.
Lift the weight straight up toward your chest. Your elbows should flare out to the sides (not forward or back). Hold for a second at the top, feeling the lift from the lats and the traps (not the shoulders and arms) and squeeze the scapula together. Exhale during this movement.
Step 3
Lower the barbell slowly to the starting position.
Lower the weight slowly to the starting position. Inhale during this movement. Hold the barbell with an underhand (reverse) grip, hands wider than shoulder-width apart. Let the bar hang down and you feel the stretch in the lats.