Build a superhero with the Reeves Incline Row
One of the most underrated exercises for building major back muscles is something called Reeves Row. The move is named after its creator, legendary bodybuilder Steve Reeves, and allows you to grab the plates on a barbell and row from that position, in a hunched row style. It’s a solid movement that creates a ton of tension on your back.
But it can also be a challenge for the lower back. That is why Men’s health fitness director Ebenezer Samuel, CSCS, has his own slightly safer version of Reeves Row, the Reeves Incline Row Dropset. “What we are changing is the rear position,” explains Samuel. “The lower back no longer feels all the potential pressure that comes with leaning rows.”
This means that you trade in a bit of strength and stability in the lower back for an ability to go a little heavier and focus on the main part of the movement, the rowing, and this will help you build your lats, rhomboids and hind deltoids. “The rear deltoids are seriously involved in this movement,” says Samuel, “because we’re taking this nice wide angle off the bar.”
Despite that, you can still attack mid-back a ton. And a Reeves Row advantage also manifests itself, Samuel says. “Standard rows occur with an overhand grip on the bar,” says Samuel, “and this can cause you to slide in internal rotation at the shoulder joint, which is not ideal for the shoulder joint. shoulder health. The Reeves row keeps you in a neutral grip, and that helps a bit. ”
Add the Reeves Incline Row to your gym workouts. Here is the game plan:
- Start with your chest on an incline bench, a loaded EZ curl bar (or bar) under the bench.
- Grab the bar by the plates. Lift it off the ground. Squeeze your shoulder blades. It’s the beginning.
- Row the bar up, touching the bar to the bench, then lower it. Do 8 to 10 reps, pausing at the top of each rep.
- Return the bar to the ground and grab it with a grip from below. Do as many reps as possible with good form. Rest 90 seconds. Do 3-4 sets.
The Reeves Incline Row, performed in this setup with the sneaky rows afterwards, is a perfect late-game back exercise and an effective way to end any back workout. It can also fit into a full body session while your back moves for the day, or be used in a full body circuit. It’s also a great move in a full upper body workout, where you hit the chest, back, and shoulders.
For more of Samuel’s tips and routines, check out our full list of Eb and Swole workouts. If you want to try an even more dedicated routine, consider Eb’s Program all weapons.
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