Reverse Grip Bar Row

Lie face down on a large Swiss Ball, in order to commence the exercise with your arms straight, holding a suitably weighted barbell off the floor, with your palms facing upwards.

START

FINISH

You will need to adapt a position that enables your upper chest to be extended over the ball, so you may need to rest your abdominal muscle in the center of the ball.

A number of hand position can be used, close – normal – wide, however having a wide grip will maximize exercise benefit for your back muscles.

Keeping your abdominals and lower back contracted, smoothly pull the bar up towards neck, aiming to squeeze your shoulder blades together.

Return back under control towards the floor until your arms are straight. Aim to keep the weight off the floor during your reps, as this will keep your muscles under contraction.