Maximize your flip row gains by fixing these 4 mistakes

The reversed row isn’t a complicated move, but there is still plenty of room for making reversed row mistakes. It easily progressed and regressed depending on the experience of the athletes. This and being an excellent movement for the forearms, biceps, upper back and lats is why it should be in nearly every lifting program in some way, shape and form.

It’s not as sexy as a chinup or pullup, but it’s easier, trains similar muscles, and most lifters can do more reps of the reversed row than the exercises above. What does it mean? It means more impressive back gains for you, but only if you do it right. We are not talking about fussy mistakes but those that will prevent you from getting the most out of this excellent exercise.

We understand how to do it, what is needed for reverse rowing, and four common reverse rowing mistakes that impede your earnings.

Lets paddle to grow, baby with these fixes to common reverse line mistakes!

How to do the inverted row

  1. Place a barbell on the barbell in the squat rack at a height that your body doesn’t touch the ground when you extend your arms.
  2. Lie under the barbell in alignment with your lower chest.
  3. Grab the barbell with an over or under hand grip, slightly wider than shoulder width, and straighten your legs while remaining on the floor.
  4. Squeeze your glutes and perform a hip extension to stand up with your body in a straight line from head to heels.
  5. Pull your lower chest towards the bar bringing your shoulder blades together.
  6. When your scapula is fully contracted, lower yourself until your elbows are extended.

Module fixes for reversed line errors

  • Grip strength because if you can’t grab it, you can’t tear it.
  • You have a decent amount of core and glute strength, so you don’t fold in half like a beach chair when you do the reverse row.
  • Absence of anterior discomfort in the shoulder and elbow because the barbell locks you into an underhand or overhand grip; it can aggravate already aggravated joints.
  • A good amount of shoulder and chest range of motion to keep shoulders down and chest up and spine neutral.

Note: Some of the above can be worked around by regressing the inverted barbell row by setting the barbell higher in the squat so that gravity is less of a factor.

4 Common reversed row errors and fixes

The inverted row is less technical than a barbell squat or deadlift, but there are a few things to look out for to get the most out of this excellent exercise. Here are four common mistakes to watch out for with the reversed row of the barbell.

Man exercising and avoiding wrist injury by using a wrist strap
Pekic

Losing wrist position

When you lose your neutral wrist position and start shooting with your wrists bent or broken, more stress will shift to your elbows and shoulders, which could cause the bird to turn. It also strains your grip strength, limiting the reps you’ll be doing.

Fix it: It’s simple to advise keeping a straight wrist, but sometimes it’s not easy. You can do a couple of things if bending your wrist is a problem. First, think about pulling your elbows and not your hands. Two wrist straps or a grip assistant will work or keep your wrists neutral using a kick bar, 90 angle grips, or TRX variation.

Muscular bodybuilder demonstrating reverse row bug fixes
For Bernal

Pulling high on the chest

For best results, pulling towards the lower chest works best. Pulling towards the upper chest reduces engagement of the lats, increases upper back activation, and can lock down the shoulder area.

Fix it: Take the time during the setup phase to align your lower chest with the barbell, and if you find yourself pulling too high on your chest, stop and reset so your lower chest is in line with the barbell .

Man making reverse row mistakes while training chest and arms
Jasminko Ibrakovic

Lose tension

Think of the inverted row as a flipped board in motion, or more accurately, a Chinese board. Losing tension with all of these exercises will cause you to lose good position due to arching your lower back. The loss of tension in the glutes will cause the body to sag and all the benefits of the inverted row will go away.

Fix it: Let’s state the obvious from the start, squeeze your glutes. Crack a nut between the cheeks or any other cue that prompts you to commit your works behind. If you lose tension, stop the set, rest and reset.

Muscular man making inverted row mistake - wrong hand position
MDV Edwards

Wrong hand position

The inverted row requires a wider than shoulder-width grip because you don’t want your upper arm crashing into your hips and stopping your full range of motion. Just like a push-up, you need an upper arm angle of 45 degrees.

Fix it: Take the time during your set-up to find the best grip, making sure your hands are NOT directly in line with your shoulders.

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