Maximize your winnings on reverse rows by fixing these 4 mistakes

Maximize your winnings on reverse rows by fixing these 4 mistakes

The reverse row is not a complicated move, but there is still a lot of room for error in the reverse row. Depending on the experience of the trainee, progress and regression can easily occur. That, and the fact that it's an excellent move for the forearms, biceps, upper back, and lats, is why it should be included in almost every workout program in some way, shape, or form.

It's not as sexy as a pull-up or pull-up, but it's easier, works similar muscles, and most lifters can do more reps of the reverse row than the exercises above. What does that mean? It means more impressive back gains for you, but only if you do it right. We're not talking about small mistakes here, but rather mistakes that prevent you from getting the most out of this excellent exercise.

Let's understand how to do it, what is needed for the reverse row and four common reverse row mistakes that prevent your winnings.

Let's row to grow, baby, with these fixes for common inverted rowing mistakes!

How to do the reverse row

1. Platzieren Sie eine Hantel auf der Hantelstange in der Kniebeugenablage in einer Höhe, dass Ihr Körper beim Ausstrecken der Arme den Boden nicht berührt.
2. Legen Sie sich unter die Hantel und richten Sie sie an Ihrer unteren Brust aus.
3. Fassen Sie die Hantel mit einem Ober- oder Untergriff, etwas breiter als schulterbreit, und strecken Sie Ihre Beine, während Sie auf dem Boden bleiben.
4. Spannen Sie Ihre Gesäßmuskulatur an und führen Sie eine Hüftstreckung durch, um mit Ihrem Körper vom Kopf bis zur Ferse in einer geraden Linie aufzustehen.
5. Ziehen Sie Ihren unteren Brustkorb zur Stange, indem Sie Ihr Schulterblatt zusammenführen.
6. Wenn Ihr Schulterblatt vollständig angezogen ist, senken Sie es ab, bis Ihre Ellbogen gestreckt sind.

Form fixes for reversed line errors

• Griffstärke, denn wenn man es nicht greifen kann, kann man es nicht zerreißen.
• Du verfügst über eine ordentliche Rumpf- und Gesäßmuskulatur, sodass du beim umgekehrten Rudern nicht wie ein Liegestuhl in der Mitte zusammenknickst.
• Keine Beschwerden im vorderen Schulter- und Ellenbogenbereich, da die Langhantel Sie in einen Unter- oder Obergriff einschließt; es kann bereits geschädigte Gelenke verschlimmern.
• Ein gutes Maß an Schulter- und Brustbeweglichkeit, um die Schultern unten und die Brust oben zu halten und die Wirbelsäule neutral zu halten.

note: Some of the above points can be circumvented by reversing the reverse barbell row by placing the barbell higher during the squat so that gravity is less of a factor.

4 Common Reverse Line Mistakes and Fixes

The inverted row is less technical than a barbell squat or deadlift, but there are a few things you should pay attention to to get the most out of this excellent exercise. Here are four common mistakes to watch out for when doing the reverse barbell row.

Lose wrist position

If you lose the neutral wrist position and start pulling with your wrists bent or "broken," the stress shifts more to your elbows and shoulders, which can cause them to flip you over. It also tires out your grip strength and limits the number of reps you have to perform.

Fix it:Keeping a straight wrist is simple advice, but sometimes it's not easy. There are a few things you can do if wrist bending is a problem. First, remember to pull your elbows, not your hands. Two wrist straps or a grip assistant work or keep your wrists neutral by using a soccer bar, 90 degree grips or a TRX variant.

Pull up to your chest

For best results, pulling toward the lower chest is best. Pulling your upper chest reduces lat stress, increases upper back activation, and can cause shoulder lockup.

Fix it:During the setup phase, take the time to align your lower chest with the barbell. If you find yourself pulling your chest up too far, stop and reset the exercise so your lower chest is in line with the barbell.

Lose tension

Think of the inverted row as a moving inverted plank, or more specifically, a Chinese plank. If you lose tension in all of these exercises, you will lose good position due to the arching of your lower back. If you lose tension in your glutes, your body will sag and all the benefits of the inverted row will be lost.

Fix it:Let's state the obvious right from the start: squeeze your glutes. Crack a walnut between your cheeks or any other sign that tells you to squeeze your butt. If you lose tension, stop the set, rest, and resume.

Incorrect hand position

The inverted row requires a grip that is wider than shoulder-width because you don't want your upper arm to hit the side and block all range of motion. Similar to a push-up, you need an upper arm angle of 45 degrees.

Fix it:When setting up, take your time to find the best grip and make sure your hands are NOT directly in line with your shoulders.