Barbell Reverse Grip Bent Over Row

upper backbackbarbell

Matutunan kung paano gawin ang Barbell Reverse Grip Bent Over Row nang may tamang form at technique. Ang barbell exercise na ito ay pangunahing nagta-target sa iyong Upper Back, na may secondary emphasis sa Biceps, Forearms.

Barbell Reverse Grip Bent Over Row exercise demonstration na nagpapakita ng tamang form

Paano Gawin ang Barbell Reverse Grip Bent Over Row

Sundin ang mga hakbang na ito para maisagawa ang Barbell Reverse Grip Bent Over Row nang may tamang form:

  1. 1Tumayo nang magkaparehong lapad ng balikat at bahagyang nakatekuk ang mga tuhod.
  2. 2Hawakan ang barbell nang overhand grip, mga palad nakaharap pababa, mga kamay bahagyang mas malayo sa lapad ng balikat.
  3. 3Yumuko sa mga balakang, pinapanatiling tuwid ang likod at nakatayo ang dibdib, hanggang halos parallel ang katawan sa sahig.
  4. 4Hilahin ang barbell patungo sa ibabang bahagi ng dibdib, i-squeeze ang mga shoulder blade nang magkasama.
  5. 5Sandaling ihinto sa itaas, pagkatapos ay dahan-dahang ibaba ang barbell pabalik sa simula.
  6. 6Ulitin para sa nais na bilang ng repetisyon.

Mga Muscles na Ginagamit sa Barbell Reverse Grip Bent Over Row

Primary

upper back

Secondary

bicepsforearms

Exercise Details

Equipment
barbell
Body Part
back
Category
Main

Recovery & Training Frequency

Recommended Recovery Time
2–4 days
Weekly Frequency
2–3 sessions per week
Why
Compound barbell pressing and pulling movements tax both primary and stabilising muscles. Schoenfeld (2010) notes 48–72 h is sufficient for most intermediate trainees; heavier loads or higher volume push toward the upper end of this range.

Sets & Reps by Goal

Strength

Sets
3–6
Reps
1–5
Rest
3–5 min

Use 80–95% of 1RM. The primary goal is maximal force production. Linear or undulating periodisation works well.

Hypertrophy

Sets
3–5
Reps
6–12
Rest
60–120 s

Keep 1–3 reps in reserve (RIR). Compound lifts at moderate load drive significant hypertrophy across multiple muscle groups simultaneously (Schoenfeld, 2010).

Endurance

Sets
2–4
Reps
15–20
Rest
30–60 s

Lighter loads with higher reps improve local muscular endurance and work capacity. Not typically a primary use case for heavy barbell movements.

Which Workout Splits Include Barbell Reverse Grip Bent Over Row?

Based on the muscles this exercise targets, it fits naturally into these training splits and day types:

P

Push / Pull / Legs

Pull Day

U

Upper / Lower

Upper Day

F

Full Body

Any session

B

Bro Split

Back Day

Training Day Types:pullupper

Not sure which split is right for you? Cora builds personalised training plans that match your schedule and goals. Learn more about progressive overload.

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Mga Madalas Itanong

Anong mga muscles ang ginagamit sa Barbell Reverse Grip Bent Over Row?

Ang Barbell Reverse Grip Bent Over Row ay pangunahing nagta-target sa iyong Upper Back. Ang mga secondary muscles na ginagamit ay kabilang ang Biceps, Forearms. Dahil dito, ito ay isang epektibong exercise para sa pagbuo ng iyong back.

Anong equipment ang kailangan ko para sa Barbell Reverse Grip Bent Over Row?

Ang Barbell Reverse Grip Bent Over Row ay nangangailangan ng barbell. Siguraduhing maayos ang pagkakakabit ng iyong equipment at may sapat kang espasyo para maisagawa ang kilusan na may buong range of motion.

Paano ko maisasagawa ang Barbell Reverse Grip Bent Over Row nang may tamang form?

Simulan sa pamamagitan ng Tumayo nang magkaparehong lapad ng balikat at bahagyang nakatekuk ang mga tuhod. Hawakan ang barbell nang overhand grip, mga palad nakaharap pababa, mga kamay bahagyang mas malayo sa lapad ng balikat. Yumuko sa mga balakang, pinapanatiling tuwid ang likod at nakatayo ang dibdib, hanggang halos parallel ang katawan sa sahig. Pagtuunan ng pansin ang kontroladong kilusan sa buong range of motion. Tingnan ang kumpletong step-by-step instructions sa itaas para sa kumpletong form guidance.

How often should I do the Barbell Reverse Grip Bent Over Row?

For most people, allow 2–4 days between sessions targeting the same muscle group. That translates to 2–3 sessions per week. Compound barbell pressing and pulling movements tax both primary and stabilising muscles. Schoenfeld (2010) notes 48–72 h is sufficient for most intermediate trainees; heavier loads or higher volume push toward the upper end of this range.

What are the best sets and reps for the Barbell Reverse Grip Bent Over Row?

It depends on your goal. For strength: 3–6 sets of 1–5 with 3–5 min rest. For hypertrophy (muscle growth): 3–5 sets of 6–12 with 60–120 s rest. For endurance: 2–4 sets of 15–20 with 30–60 s rest.

Which workout splits is the Barbell Reverse Grip Bent Over Row best for?

The Barbell Reverse Grip Bent Over Row fits well into the following training splits: Push / Pull / Legs (Pull Day), Upper / Lower (Upper Day), Full Body (Any session), Bro Split (Back Day). It is classified as a pull, upper movement.

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