Reverse Row - Incline EZ Bar Wide Grip
Recommendations: 2-3 Sets, 8-12 Reps, 80 Wght
Intermediate Traps Lats Triceps Posterior Delts Strength EZ Bar 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 EZ bar with an underhand grip (reverse grip), hands wider than shoulder-width apart. Let the EZ 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 come up beside your body. 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, EZ bar hanging straight down, wide reverse grip. Feel a stretch in your lats and traps.
Lie face down on an incline bench. Hold the EZ bar with an underhand grip (reverse grip), hands wider than shoulder-width apart. Let the EZ bar hang down and you feel the stretch in the lats. This is the starting position.
Step 2
Lift the EZ bar up towards your chest. Pause for a second at the top.
Lift the weight straight up toward your chest. Your elbows should come up beside your body. 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 EZ bar slowly to the starting position.
Lower the weight slowly to the starting position. Inhale during this movement. Hold an EZ bar with an underhand grip (reverse grip), hands wider than shoulder-width apart. Let the EZ bar hang down and you feel the stretch in the lats.