reverse split stance Bent over Row

dumbbell

The reverse split stance bent over row is very similar to the split stance row. The exception to this variant is feet positioning. The stance set up for this exercise will be the same for the split stance row except that your opposite leg will be in extension. This means if your right arm is pulling the dumbbell back, your left leg will be extended out. This foot placement allows for a better torso alignment. When pulling the weight with a standard split stance there can be a tendency to rotate the pelvis which creates a false range of motion and diminishes the benefits of this exercise. By adjusting your base of support the bent over row can be performed much more effectively.  This is a super easy modification that will dramatically improve your row technique.     

how to perform a reverse split stance Bent Over Row

To set up for this exercise start by placing your hand on a box or bench  and split your stance so your back leg is straight and you’re on your back toes. Your front leg will have a slight bend. Have your spine in a neutral alignment; neck and chin are slightly tucked. Initiate movement by picking up a dumbbell with a neutral grip and pull the dumbbell into your body. The hand that holds the dumbbell is the opposite leg that extends back. Your arm should stay close to your body and your elbow will be in a 90 degree bend. When pulling up on the weight make sure to pull close to your hip area. Lower the dumbbell back down with control.