Combine Arm and Back Moves with Reverse Curl Into Reverse Row

Reverse Curl Into Reverse Row

Rep Range

Hypertrophy/Strength : 8-12||Endurance/Hypertrophy : 12-16

Hints

Begin in a standing position with feet close together, holding the dumbbells at your thighs with palms facing you. Perform a reverse curl by curling the dumbbells up towards your shoulders. Once you've returned the dumbbells to the starting position, prepare for the reverse row. Step back with one foot, pointing your toe slightly outward for stability. Ensure your back leg remains straight and your front leg has a gentle bend at the knee. As you set this stance, hinge at your hips, leaning your torso forward while keeping your back straight. Let the dumbbells hang with your palms facing forward. From this hinged position, engage your upper back and row the dumbbells toward your waist, ensuring you're squeezing your shoulder blades together. After completing the row, rotate your wrists to have your palms facing you again. As you do this, smoothly return to the standing position with feet close together and dumbbells at your thighs. You can then proceed to repeat the sequence for the desired number of repetitions.

Common Mistakes

Elbow Flaring: When performing the reverse curl, make sure your elbows are close to your body. Back Posture: Ensure a neutral spine throughout the movement, especially when hinged forward in the row position. Swift Movements: The transitions between each exercise and stance should be smooth and controlled to ensure proper muscle engagement and to prevent injury.

Breathing

Inhale during the reverse curl, exhale as you step back, hinge, and perform the row, then inhale again as you return to the starting standing position.

Muscle Focus

Primary Muscles

Biceps (Long Head), Brachialis, Forearm, Latissimus Dorsi, Rhomboids, Traps, Erector Spinae

Secondary Muscles

Biceps (Short Head), Rear Shoulders, Teres Major, Teres Minor, Infraspinatus

Tertiary Muscles

Front Shoulders, Middle Shoulders, Lower Back, Lower Body