Reverse grip cable row

Grip the bar a little more than shoulder width apart with an underhand grip, where your fingers grip under the bar. Pick up the bar safely. Stand with feet around shoulder width apart and knees slightly bent. Engage (squeeze) your core, lean your upper body forward pivoting at your hips so your back is straight and your chest is out. Bring your elbows up and back until the bar touches your stomach (around level with your belly button) and squeeze your shoulder blades. Lower the bar until your almost arms are almost straight. Choose a weight that is light enough to do around 6 - 15 reps, whilst focusing on controlling the movement without rocking your body or tensing your neck or shoulders too much. You should be able to squeeze your shoulder blades and feel tension in your back muscles (particularly your traps, rhomboids and lats). When doing a bent over row, you can use an underhand grip (like in the video) or overhand grip, and use different equipment, like dumbbells, a barbell, EZ bar or cable. You should change the grip and equipment every one or two months to develop your back muscles in slightly different areas. Each grip works the back muscles slightly differently: - overhand grip focuses on the lower traps and the lats - underhand grip focuses more on the upper traps and biceps

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